Cable Straight Arm Pulldown

Description

The cable straight-arm pulldown is a single-joint isolation exercise that targets the latissimus dorsi without bicep involvement. Standing in front of a high cable pulley with arms extended, you pull the bar down to your thighs by rotating at the shoulder while keeping your elbows nearly straight. It is one of the few lat exercises that completely removes bicep contribution.

Muscle Group

Back, Latissimus Dorsi

Equipment Required

Cable

Cable Straight Arm Pulldown Instructions

Attach a straight bar or rope handle to a high cable pulley.
Stand facing the cable machine with feet shoulder-width apart, roughly two to three feet from the machine.
Grip the bar with an overhand grip, hands shoulder-width apart. Step back so the cable is under tension with arms extended overhead.
Hinge slightly forward at the hips. Set a soft, fixed bend in your elbows and lock that angle in throughout.
Brace your core and pull your shoulders down and back.
Pull the bar down in a wide arc by rotating only at the shoulders. The bar should travel from overhead down to your thighs.
Continue until the bar reaches your thighs. Squeeze your lats hard for one to two seconds.
Slowly let the bar travel back up under control to the overhead start position. Maintain the slight elbow bend throughout.