Straight-arm pulldown
Log this in the trackerA cable pullover that isolates the lat with no help from the biceps.
What it is
Standing at a high pulley with straight arms, you pull the bar down to your thighs in an arc. The elbow never bends, so the lats work alone.
Muscles worked
Primary: Lats. Secondary: Triceps, Core.
How to perform it
- Stand a step back from a high pulley and hold a straight bar or rope overhead.
- Hinge forward slightly, brace, and set a soft fixed elbow.
- Pull the bar down in an arc to your thighs, squeezing the lats at the bottom.
- Let the bar rise back overhead under control until you feel the stretch.
Common form faults
- Bending the elbows, which turns it into a pushdown. Fix the elbow angle at the start and keep it identical for every rep.
- Standing bolt upright, which shortens the arc. Hinge slightly at the hips so the bar has a full path from overhead to thigh.
Programming
12 to 15 reps. Excellent as a pre-session lat activator or as a finisher after rows and pulldowns.
Plan your training
Variations & substitutions
Frequently asked questions
- Does it build width?
- It trains the lats directly through a long range, which contributes to width alongside heavier pulling. It is an accessory, not a replacement for pull-ups and rows.
- Rope or bar?
- A rope lets the hands separate at the bottom for a stronger squeeze; a straight bar is easier to load. Either is fine.