Muscles Worked
Learn more in the Lats training guide →
Primary
Lats
Secondary
Triceps
Highlighted muscles
How To Perform
- 1 Set cable to the top. Attach a bar or rope. Stand with slight forward lean.
- 2 Hold the bar at arms length with a slight elbow bend.
- 3 Pull the bar down and back toward your thighs, keeping arms straight.
- 4 Squeeze the lats hard at the bottom, then return slowly.
Form Cues
- ✓ Arms stay almost completely straight — this removes the biceps.
- ✓ Feel the lats contracting from armpit to hip.
Common Mistakes
- ✗ Bending the elbows and turning it into a pulldown.
- ✗ Leaning forward excessively to generate momentum.
💡 Professor Splits Says:
Progressive overload is the engine of muscle growth. Track your weights and aim to add small increments weekly. For Straight-Arm Pulldown, this means gradually increasing load, volume (sets × reps), or decreasing rest periods over time.
Exercise Alternatives
Can't do the Straight-Arm Pulldown? These alternatives target the same muscles:
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Where This Exercise Fits
FAQ
How many sets of Straight-Arm Pulldown should I do?
3 sets of 12–15 reps is a solid starting point. Adjust based on your training frequency and overall weekly volume for lats. Beginners should start with the lower end; advanced trainees can push toward the upper range.
What muscles does Straight-Arm Pulldown target?
Straight-Arm Pulldown primarily targets the Lats. Secondary muscles include Triceps.
Is Straight-Arm Pulldown good for beginners?
Straight-Arm Pulldown is beginner-friendly. Focus on technique with lighter loads before adding weight.
How much rest between sets?
For Straight-Arm Pulldown, 60 sec of rest between sets is recommended. Isolation exercises can typically use shorter rest periods (45–90 sec) to maintain the pump and time efficiency.