Straight-Arm Lat Pulldown
- Beginner
- Cable
The straight-arm lat pulldown holds a small fixed bend in the elbow so the only joint action left is shoulder extension. Standing a step back from a high pulley with a slight forward hinge, you depress the shoulder blades and sweep the bar or rope down to your thighs, which keeps the lats under tension through a long arc without the biceps taking over. The abs brace to stop the lower back arching as the handle travels overhead, and the posterior deltoid, trapezius and rhomboids assist the scapular part of the motion.
How to do the Straight-Arm Lat Pulldown
- Attach a straight bar or rope to a high pulley and stand a step back from the stack.
- Take an overhand grip at shoulder width and hinge forward slightly at the hips.
- Set a small bend in your elbows and hold that angle for the whole set.
- Depress your shoulder blades and sweep the handle down toward your thighs.
- Squeeze the lats at the bottom without folding the trunk forward.
- Let the handle rise back overhead under control and repeat.
Muscles worked
- Primary:
- Back
- Secondary:
- Shoulders, Traps, and Core
Why train it
- Isolates the lats without elbow flexion, so the biceps do not limit the set.
- Keeps constant cable tension across a long shoulder extension arc.
- Low load and low skill, so it fits early in a program or as a finisher.
Common mistakes
- Bending and straightening the elbows, which turns the lift into a triceps pressdown.
- Arching the lower back as the handle rises, which leaks range and loads the spine.
- Loading so heavy that the hips finish the rep, which takes the lats off tension.
- Locking the shoulder blades in place, which blocks the scapular travel this exercise trains.
Frequently asked questions
What muscles does the Straight-Arm Lat Pulldown work?
The Straight-Arm Lat Pulldown trains the back as the main target. Expect the shoulders, traps, and core to take some of the load as well.
What equipment do I need for the Straight-Arm Lat Pulldown?
The Straight-Arm Lat Pulldown needs a cable machine. Nothing beyond that is required to run the movement the way it is described above.
Is the Straight-Arm Lat Pulldown suitable for beginners?
Yes. The Straight-Arm Lat Pulldown is rated beginner, and the machine holds the path for you, so there is little to get wrong once the seat and the pin are set.
Can I do the Straight-Arm Lat Pulldown at home?
Only if your home setup runs to a cable machine. Most do not, so this is usually a gym movement. The alternatives below cover the same muscles with kit you are more likely to have.
How many sets and reps of the Straight-Arm Lat Pulldown should I do?
Three to four sets of 10 to 15 reps. Isolation work responds to reps and a controlled tempo rather than load, so stop each set a rep or two short of failure and keep the weight honest.
What are good alternatives to the Straight-Arm Lat Pulldown?
Band Assisted Pull-Up, Chest-Supported Dumbbell Row, and Chest-Supported T-Bar Row train the same primary muscles as the Straight-Arm Lat Pulldown. Pick whichever one matches the equipment in front of you.