Cable Straight Arm Pulldown
- Zielmuskel
- Latissimus Dorsi
- Synergistenmuskeln
- Deltoid Posterior, Teres Major, Triceps Brachii
- Equipment
- Cable
- Körperregion
- Back
- Typ
- Strength
The cable straight arm pulldown is an isolation exercise that targets the latissimus dorsi by driving a high cable down to your thighs with nearly straight arms. The rear deltoids, teres major, and triceps assist, making it a useful way to feel and build the lats without the elbow flexion of a row or standard pulldown.
Cable Straight Arm Pulldown: So führst du sie aus
- 1Attach a straight bar to a high pulley and stand facing the machine, a step or two back so the cable stays under tension.
- 2Grip the bar with an overhand grip at roughly shoulder-width and step back until your arms are extended overhead and the weight is lifted off the stack.
- 3Set your feet hip-width apart, soften your knees, and hinge forward slightly at the hips with a flat back.
- 4Brace your core and keep your arms nearly straight, with just a small fixed bend in the elbows throughout the rep.
- 5Pull the bar down in an arc toward the front of your thighs by driving your arms back with your lats, not by bending your elbows.
- 6Squeeze your lats hard at the bottom when the bar reaches your thighs, keeping your shoulders down and away from your ears.
- 7Resist the weight as you let the bar travel back up under control until your arms are fully extended overhead again.
- 8Complete your reps, then step in to let the weight settle back onto the stack.
Technik-Tipps
- Keep the bend in your elbows small but locked in place so the movement comes from the shoulder joint and stays on the lats.
- Initiate each rep by pulling your shoulder blades down and back, then lead with your elbows to keep tension on the lats.
- Use a controlled tempo and a lighter load than you would for a pulldown — this is an isolation move, not a strength test.
- Keep your core braced and your torso angle steady so your lower back isn't doing the work of rocking the weight down.
Häufige Fehler
- Bending and straightening the elbows through the rep, which turns the lift into a triceps pushdown and takes tension off the lats.
- Using too much weight and swinging the torso to muscle the bar down, which removes the lats from the movement and strains the lower back.
- Shrugging the shoulders up toward the ears, which lets the traps take over instead of isolating the lats.
- Standing too close to the stack so the cable goes slack at the top, losing tension on the target muscle.
Häufig gestellte Fragen
What muscles does the cable straight arm pulldown work?
It primarily works the latissimus dorsi, with the rear deltoids, teres major, and triceps acting as synergists. Because the elbows stay nearly straight, it isolates the lats more than a standard pulldown.
How is it different from a regular lat pulldown?
A regular pulldown bends the elbows, so the biceps and forearms assist heavily. The straight arm pulldown keeps the arms nearly locked, removing most elbow flexion so the lats do the work in isolation.
Is the cable straight arm pulldown good for beginners?
Yes. It is a low-risk isolation move that teaches you to feel your lats working. Start with a light weight and focus on keeping your arms straight and your torso stable before adding load.
How many sets and reps should I do?
As an isolation exercise, it responds well to higher reps. Aim for 3–4 sets of 12–15 reps with a weight you can control through a full range while keeping your arms nearly straight.
