Cable Straight Arm Pulldown

How to do it

Attach a straight bar or rope to a high cable. Stand facing the machine with your feet shoulder-width apart and grasp the attachment with both hands, arms extended overhead. Brace your core and, keeping your elbows locked, pull the bar down in front of you until your hands reach your thighs. Squeeze your lats at the bottom, then slowly raise the bar back overhead with control. Keep your torso still throughout.

1. 1Holding the bar or rope with straight arms, pull it down toward your thighs so you feel your lats and core working
2. 2Keep your shoulders depressed and arms straight throughout
3. 3Squeeze at the bottom of the movement and control the return

Common mistakes

• ×Don't bend your elbows or turn the movement into a row
• ×Avoid leaning back excessively or arching your lower back
• ×Don't shrug your shoulders or allow them to roll forward

Muscles worked

The cable straight arm pulldown mainly works the lats, with the lower traps, forearms, and mid traps assisting.

• LatsPrimary
• Lower TrapsSupport
• ForearmsSupport
• Mid TrapsSupport
• BicepsMinor
• TricepsMinor
• Upper AbsMinor
• Rear DeltsMinor