Back
Straight Arm Pulldown
The Straight Arm Pulldown is a strength exercise on a cable machine for your back. Share of the load in the Zulta muscle model: lats (upper) 30%, lats (lower) 26% and triceps (long head) 12%.
Also known as: cable straight arm pulldown, straight arm cable pulldown, straight arm lat pulldown, straight arm pulldown (bar)
How to do it
- Set a pulley at the top of the station and clip on a straight bar.
- Grip the bar palms down about shoulder width and step back until your arms are extended in front at head height.
- Stand with feet hip-width, knees soft and a slight forward lean.
- Pull the bar down in an arc with straight arms until it reaches your thighs.
- Return the bar slowly to head height without letting the shoulders shrug up.
Tips
- Lock the elbow angle and think of the hands as hooks.
- Squeeze the lats hard for a second with the bar at your thighs.
Common mistakes
- Bending the elbows so it becomes a triceps pushdown.
- Using the torso to lean over the bar and push it down.
- Going so heavy that the shoulders roll forward.
Muscles worked by the Straight Arm Pulldown
Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.
With the elbows locked, shoulder extension isolates the lats and the long head of the triceps; lying pullovers bring the sternal pec in strongly.
Straight Arm Pulldown alternatives
Same equipment
Different equipment
Make it harder
Similar exercises
Frequently asked questions
What muscles does the Straight Arm Pulldown work?
Mainly the lats (upper) and lats (lower). The triceps (long head) and rear delts assist.
Is the Straight Arm Pulldown good for beginners?
Yes. The Straight Arm Pulldown is rated beginner in the Zulta library: the technique is easy to learn with a light weight.
What is a good alternative to the Straight Arm Pulldown?
For example the Band Straight Arm Pulldown, Machine Lat Pullover and Cable Lat Pullover. They train mostly the same muscles, some with different equipment.
How do you make the Straight Arm Pulldown harder?
Add weight or reps, or move on to the Lat Prayer and Barbell Pull Over.
Sources
- Marchetti and Uchida 2011, J Appl Biomech 27(4):380-384 (pullover, pec and lats)
Log your sets in Zulta
Zulta tracks your sets, weights and muscle load next to your running, riding or Hyrox training. The app opens soon.