Back · Cable
Straight Arm Cable Pushdown
How to do the straight arm cable pushdown, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Cable
- Difficulty
- Intermediate
- Logged as
- Weighted reps
- Movement
- Extension
- Mechanic
- Isolation
How to do it
Attach a straight bar to a high pulley and stand facing the machine. Grip the bar with arms nearly straight and elbows fixed, then push it down in an arc to your thighs using your lats. Control the bar back up to shoulder height while keeping your arms straight.
- 1Lats driving the bar down in a long arc
- 2Elbows locked nearly straight the entire time
- 3A strong lat squeeze as the bar reaches your thighs
Common mistakes
- Bending the elbows to turn it into a triceps pushdown
- Leaning over the bar to push with bodyweight
- Letting the bar drift up and pull your shoulders forward
Muscles worked
The straight arm cable pushdown mainly works the lats, with the triceps, forearms, lower traps, upper abs, and rear delts assisting.
- LatsPrimary
- TricepsSupport
- ForearmsSupport
- Lower TrapsSupport
- Upper AbsSupport
- Rear DeltsSupport
- Mid TrapsMinor
- Lower AbsMinor
Kovo programs the straight arm cable pushdown for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More back exercises
- How to do the archer pull-up
- How to do the resistance band assisted pull-up
- How to do the machine assisted pull-up
- How to do the back extension bench back extension
- How to do the machine back extension
- How to do the back lever
Last reviewed June 2026.