Cable straight arm pulldown (version 2)
- Músculo objetivo
- Latissimus Dorsi
- Músculos sinergistas
- Deltoid Posterior, Levator Scapulae, Pectoralis Major Sternal Head, Teres Major
- Equipamiento
- Cable
- Parte del cuerpo
- Back
- Tipo
- Strength
The cable straight arm pulldown is an isolation exercise that targets the latissimus dorsi, with help from the rear deltoids, teres major, levator scapulae, and the lower chest fibers (pectoralis major, sternal head). Performed at a high cable with the arms kept relatively straight, it trains the lats through a long arc and builds the mind-muscle connection that carries over to pulldowns and rows.
Cómo hacer el Cable straight arm pulldown (version 2)
- 1Set the cable pulley to its highest position and attach a straight bar or rope handle. Select a moderate weight you can control without bending your arms.
- 2Stand facing the machine, a step back from the stack, with your feet shoulder-width apart and a slight bend in your knees.
- 3Grip the bar with an overhand grip slightly wider than shoulder-width and step back until the cable is taut with your arms extended up and forward.
- 4Hinge slightly at the hips, brace your core, and keep your arms nearly straight with only a soft, fixed bend at the elbows.
- 5Pull the bar down in a wide arc toward your thighs, leading with your lats and keeping your elbows locked in their slight bend throughout.
- 6Squeeze your lats hard at the bottom when the bar reaches the front of your thighs, keeping your chest up and shoulders down.
- 7Control the bar back along the same arc until your arms are fully extended overhead and you feel a stretch in your lats.
- 8Complete your reps, then step in to return the weight to the stack under control.
Consejos de técnica
- Initiate each rep from your lats and shoulders, not your hands — think of driving your upper arms down rather than pushing the bar.
- Keep the slight elbow bend fixed for the whole set; the angle should not open or close as you pull.
- Move slowly and pause briefly at the bottom to feel the lats contract, since momentum easily takes over on this lift.
- Keep your core braced and avoid swinging your torso to move the weight, which shifts work away from the target muscle.
Errores comunes
- Bending and straightening the elbows through the rep, which turns the movement into a triceps pushdown and removes tension from the lats.
- Using too much weight and swinging the torso, which relies on momentum instead of the lats and strains the lower back.
- Pulling only part of the way down, which cuts the arc short and skips the strongest part of the lat contraction.
- Letting the shoulders shrug up toward the ears, which engages the upper traps and reduces the stretch and load on the lats.
Preguntas frecuentes
What muscles does the cable straight arm pulldown work?
It primarily isolates the latissimus dorsi (lats), with the rear deltoids, teres major, levator scapulae, and lower chest fibers assisting through the arc.
What is the difference between a straight arm pulldown and a lat pulldown?
The straight arm pulldown keeps the arms nearly straight and isolates the lats through shoulder extension, while the lat pulldown bends the elbows and adds the biceps, allowing heavier loads.
How heavy should I go on the straight arm pulldown?
Use a light to moderate weight you can move with strict form and no elbow bend. This is an isolation accessory, so 3–4 sets of 10–15 reps with a hard squeeze works better than heavy loading.
Is the cable straight arm pulldown good for beginners?
Yes. It is a low-skill, controlled cable movement that teaches you to feel your lats working, making it a useful accessory before or after pulldowns and rows.
