Strength Training · Bodybuilding
Straight-Arm Cable Pulldown
The straight-arm cable pulldown trains your lats by sweeping a high cable down toward your thighs while keeping your elbows nearly straight.
- Beginner
- Isolation
- Low injury risk
- Rest 1 min
How to do it
- Attach a straight bar to the cable's highest pulley setting.
- Grip the bar overhand with your hands about shoulder-width apart.
- Step back until the cable is taut, with your feet hip-width apart.
- Hinge slightly forward at your hips.
- Reach your arms toward the pulley.
- Sweep the bar in an arc toward the fronts of your thighs.
- Slowly return the bar to the starting position.
Form cues
- Keep a soft, fixed elbow bend.
- Keep your ribs stacked over your pelvis.
- Keep your wrists straight.
- Exhale as you pull.
Common mistakes
- Rocking your torsoReduce the weight so your torso stays at the same angle throughout the rep.
- Forcing the overhead reachEnd the return where your shoulders move comfortably without arching your lower back.
- Pulling past your thighsFinish the downward sweep at your thighs rather than driving the bar behind you.
Safety
Excessive weight can pull your shoulders into an uncomfortable overhead position. Losing control of the return can abruptly load the shoulders.
- Start with a light load to check your comfortable movement range.
- End the set when you can no longer control the return.
- After your final rep, step toward the pulley until the weight stack rests before releasing the bar.
If you have shoulder pain or a recent shoulder injury, get guidance from a physiotherapist before using an overhead starting position.
Muscles worked
Primary muscles
Secondary muscles
Equipment
- Cable Column
- Cable Straight Bar
Sets and reps
- Sets
- 2–3
- Target
- 10–15 reps
- Rest
- 1 min
Choose a weight that leaves you able to perform about two more controlled reps.