How to Do Straight-Arm Pulldowns With Perfect Form

The straight-arm pulldown, also called the straight-arm lat pulldown, is an isolation exercise that targets the muscle groups in your upper back, shoulders, and arms. Although the straight-arm pulldown primarily activates the latissimus dorsi muscles on the sides of your back, it also works the posterior deltoids, triceps, rhomboids, and teres major muscles in your upper arms. Perform the straight-arm pulldown by standing in front of a cable pulley machine and lowering the cable attachment with a slight bend in your arms. Variations of the straight-arm pulldown use different equipment, like a pair of dumbbells or a resistance band.

Although the straight-arm pulldown and the lat pulldown both work your back muscles, they differ in a few distinct ways.

• Posture: The clearest difference between the straight-arm pulldown and the lat pulldown is the posture each requires. The straight-arm pulldown is a standing exercise, while the lat pulldown is a seated exercise.
• Grip: The pulley attachment associated with straight-arm pulldowns requires a closer grip. Lat pulldowns use a shoulder-width grip similar to a traditional pull-up.
• Movement pattern: During a lat pulldown, your elbows bend as you lower the pulldown bar. In contrast, your arms stay straight during the entire movement pattern of a straight-arm pulldown, allowing for a greater range of motion.
• Muscles worked: Although they activate many of the same muscles—specifically the lats—these two upper-body exercises work slightly different secondary muscles. Lat pulldowns activate your trapezius muscles and biceps, while straight-arm pulldowns engage your core.
• Weight level: By using your biceps and traps, the lat pulldown typically allows you to lift heavier weights than the straight-arm pulldown.

For the straight-arm pulldown, begin by performing 2–3 sets of 10–15 repetitions. Choose your sets and repetitions based on your ability to maintain good technique throughout all sets and repetitions.

1. 1. Attach a wide-grip bar or lat bar to one of the higher points on the cable machine.
2. 2. Grab the handle with an overhand grip. Your grip should be slightly wider than your shoulders.
3. 3. Take a couple steps away from the cable machine to move the weight off of the cable stack. Your posture should be tall with a neutral head and neck position. Your shoulders should be slightly ahead of your hips. Your arms should be long in front of your body—without hyperextending your elbows. Your chin should remain tucked throughout the movement, as if you were holding an egg under your chin. Grip the floor with your feet to create a stable foot position, and distribute your weight evenly on your feet. Pre-tension your shoulders and hips while engaging your core. Rotate your shoulders outward to engage your lats. All repetitions should begin from this position.
4. 4. While maintaining long arms, initiate the downward movement by squeezing your lats and pulling the bar toward your hips. Allow your shoulder blades to move naturally.
5. 5. Squeeze your lats at the bottom position.
6. 6. Begin the upward movement. While maintaining your alignment, allow your arms to slowly return to the starting position. The weight should not contact the weight stack.
7. 7. Pause for a second before beginning the next repetition.

If you have a previous or pre-existing health condition, consult your physician before beginning an exercise program. Proper exercise technique is essential to ensure the safety and effectiveness of an exercise program, but you may need to modify each exercise to attain optimal results based on your individual needs. Always select a weight that allows you to have full control of your body throughout the movement. When performing any exercise, pay close attention to your body, and stop immediately if you note pain or discomfort.

In order to see continual progress and build body strength, incorporate proper warm-ups, rest, and nutrition into your exercise program. Your results will ultimately be based on your ability to adequately recover from your workouts. Rest for 24 to 48 hours before training the same muscle groups to allow sufficient recovery.

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