Cable Straight Arm Pulldown

Target muscle

Lats

Also works

Shoulders, biceps

Equipment

Cable

Body part

Back

How to do the cable straight arm pulldown

1. Attach a straight bar to the high pulley of a cable machine.
2. Stand facing the machine with your feet shoulder-width apart.
3. Grasp the bar with an overhand grip, keeping your arms straight and your palms facing down.
4. Engage your lats and pull the bar down towards your thighs, keeping your arms straight throughout the movement.
5. Pause for a moment at the bottom, then slowly return the bar to the starting position.
6. Repeat for the desired number of repetitions.

Sets and reps

For muscle growth, 3–4 sets of 8–12 reps with 60–90 seconds of rest is a proven starting point. For strength, use a heavier weight for 3–5 sets of 3–6 reps and rest 2–3 minutes. Add a little weight once you hit the top of your rep range on every set.

Muscles worked

The main muscle is the lats. The shoulders and biceps work as secondary muscles. See all lat exercises or every cable exercise.