Cable Straight Arm Pulldown (VERSION 2) exercise animation (Männlich)

Cable Straight Arm Pulldown (VERSION 2)

Zielmuskel
—
Equipment
Cable
Körperregion
Back
Typ
Strength

The cable straight arm pulldown is a back isolation exercise that targets the latissimus dorsi, with the long head of the triceps and the teres major assisting to stabilize the arms. Performed standing at a high cable pulley with the elbows nearly locked, it trains the lats through a long range of motion without involving the biceps, making it a useful finisher or warm-up for lat development.

Cable Straight Arm Pulldown (VERSION 2): So führst du sie aus

  1. 1Attach a straight bar to a high cable pulley and stand facing the machine, about one to two feet back from the stack.
  2. 2Grip the bar slightly wider than shoulder-width with an overhand grip and your arms extended up toward the pulley.
  3. 3Set your feet shoulder-width apart, hinge slightly at the hips, and brace your core to keep your torso stable.
  4. 4Keeping your elbows nearly straight with a soft, fixed bend, pull the bar down in an arc toward the front of your thighs.
  5. 5Squeeze your lats hard at the bottom as the bar reaches your thighs, holding your torso still.
  6. 6Slowly reverse the motion and let the bar rise back up under control until your arms are fully extended overhead.
  7. 7Complete your reps, then step in to release the bar back to the stack with control.

Technik-Tipps

  • Drive the movement from your lats by thinking about pulling your upper arms down and back, not by bending your elbows.
  • Keep a consistent soft bend in your elbows throughout the set so the angle never changes mid-rep.
  • Use a slow, controlled tempo and a full range of motion to maximize the stretch at the top and the squeeze at the bottom.
  • Keep your torso fixed and avoid swinging; let your core and hip hinge anchor you in place.

Häufige Fehler

  • Bending the elbows through the rep, which turns the movement into a triceps pushdown and takes tension off the lats.
  • Using too much weight and swinging the torso, which relies on momentum instead of muscular control and reduces lat engagement.
  • Cutting the range of motion short at the top, which skips the lat stretch and limits the training stimulus.
  • Shrugging the shoulders up toward the ears, which shifts work onto the upper traps instead of keeping tension on the lats.

Häufig gestellte Fragen

What muscles does the cable straight arm pulldown work?

It primarily isolates the latissimus dorsi (the large muscles of the back), with the long head of the triceps and teres major assisting to stabilize the arms. Because the elbows stay nearly straight, the biceps are largely left out.

How is the straight arm pulldown different from a lat pulldown?

The lat pulldown bends the elbows and recruits the biceps heavily, while the straight arm pulldown keeps the elbows nearly locked so the lats do almost all the work. It isolates the lats with less arm involvement.

Is the cable straight arm pulldown good for beginners?

Yes. It is a controlled isolation movement with no heavy bar over your body, so it is a safe way to learn to feel and engage your lats. Start light and focus on form before adding weight.

How many sets and reps should I do?

As an isolation exercise it works well in moderate to higher rep ranges, around 3 to 4 sets of 10 to 15 reps. Use a weight you can control through a full range of motion without swinging.

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