Straight-Arm Pulldown
How to do the Straight-Arm Pulldown
- 1
You will start by grabbing the wide bar from the top pulley of a pulldown machine and using a wider than shoulder-width pronated (palms down) grip. Step backwards two feet or so.
- 2
Bend your torso forward at the waist by around 30-degrees with your arms fully extended in front of you and a slight bend at the elbows. If your arms are not fully extended then you need to step a bit more backwards until they are. Once your arms are fully extended and your torso is slightly bent at the waist, tighten the lats and then you are ready to begin.
- 3
While keeping the arms straight, pull the bar down by contracting the lats until your hands are next to the side of the thighs. Breathe out as you perform this step.
- 4
While keeping the arms straight, go back to the starting position while breathing in.
- 5
Repeat for the recommended amount of repetitions.
How to program the Straight-Arm Pulldown
Sets and reps
As an isolation movement, the Straight-Arm Pulldown is best trained with moderate loads and higher reps: 2–4 sets of 10–15 reps with 60–90 seconds of rest. Chasing heavy weight on isolation work usually degrades form before it builds muscle — prioritize a full range of motion and a controlled negative. Program it after your compound lifts.
Progression
The Straight-Arm Pulldown is beginner-friendly. Start with a load (or rep count) you can complete with clean form on every set, then add a small amount of weight or 1–2 reps each week. When you hit the top of your rep range on all sets, increase the load and drop back to the bottom of the range — simple double progression.
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Frequently asked questions
What muscles does the Straight-Arm Pulldown work?
The Straight-Arm Pulldown primarily targets the Lats.
What equipment do I need for the Straight-Arm Pulldown?
You need Cable. Difficulty level: Beginner.
How many sets and reps of the Straight-Arm Pulldown should I do?
Do 2–4 sets of 10–15 reps with 60–90 seconds rest, focusing on a full range of motion and controlled tempo rather than maximum load.
