Cables · Isolation
Straight-arm pulldown
Straight-arm pulldown mainly works your lats. It also helps your triceps and abs.
Step by step
- Step back, hinge slightly, arms straight with a soft elbow bend.
- Sweep the bar down to your thighs.
- Squeeze, then raise it slowly to eye level.
What you should feel
A stretch and squeeze in your lats; your elbows and lower back should not hurt.
Common mistake
Bending the elbows into a triceps push; keep arms nearly straight and lower the weight.
Sets and reps
- To build muscle: 3 to 4 sets of 8 to 12 reps, resting 1 to 2 minutes.
- It isolates one muscle, so it works best after your bigger lifts, with 10 to 15 reps.
Alternatives for the same muscles
No machine, no barbell, or something hurts? These work the same muscles.
Towel row on a doorLats, Upper back
Pull-upLats, Upper back
Chin-upLats, Biceps
Dumbbell pulloverLats, Chest
Neutral-grip pull-upLats
Weighted pull-upLatsQuestions
What muscles does the straight-arm pulldown work?
Straight-arm pulldown mainly works your lats. It also helps your triceps and abs.
Can I do the straight-arm pulldown at home?
Not easily, it needs this: cables. At home, try instead: towel row on a door, pull-up, and chin-up.
How many sets and reps of the straight-arm pulldown?
To build muscle: 3 to 4 sets of 8 to 12 reps, resting 1 to 2 minutes. It isolates one muscle, so it works best after your bigger lifts, with 10 to 15 reps.
Warm up for 5 to 10 minutes first. Stop if something hurts (sharp pain, not effort), and check with a doctor if you have a health condition. Photos: Free Exercise DB (public domain).
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