Straight Arm Pulldown
Shoulder extension on a high cable with straight arms to isolate the lats.
- Primary muscleBack
- Also worksTriceps
- EquipmentCable machine
- TypeIsolation
- LevelBeginner
- Back
- Triceps
- Cable machine
How to do the Straight Arm Pulldown
4 steps, in the order you do them.
- Stand facing the high cable, grab the bar with an overhand grip and take a step back with your torso slightly leaned forward.
- With your arms almost straight, lower the bar in an arc down to your thighs.
- Squeeze your lats for one second at the bottom.
- Raise it with control to eye level without bending your elbows.
Muscles worked
Common Straight Arm Pulldown mistakes
What goes wrong most often when you do the Straight Arm Pulldown, and how to fix it.
You lean far forward and your torso goes down with the bar.
Lean your torso only slightly, lock your hips and let only your arms trace the arc.
You raise the bar above your head and the cable stops loading the muscle.
Raise it only to eye level, where your lats are still loaded.
Your elbows bend and the bar is pushed down by your triceps.
Keep a slight fixed bend in your elbows and bring the bar down in an arc until it touches your thighs.
Alternatives to the Straight Arm Pulldown
They work the back with other equipment, including options for training at home.
Sets and reps
This is how Mobbe routines program it. It appears in 3 of the 36 routines.
- Experienced3 × 12–15
- Rest1:15
| Routine | Level | Sets × reps | Rest |
|---|---|---|---|
| Back specialization | Intermediate and advanced | 2 × 12–15 | 1:15 |
| Body part split 5 days | Advanced | 3 × 12–15 | 1:15 |
| Arnold split 6 days | Advanced | 3 × 12–15 | 1:15 |
Rest between sets, in minutes.
Log every set and watch your numbers climb.
Mobbe saves every set, shows you your record and builds your full routine. Your first routine is free, with no limits.
Routines that include the Straight Arm Pulldown
- Back specialization4 days · 70 min · Intermediate and advancedSee routine →
- Body part split 5 days5 days · 75 min · AdvancedSee routine →
- Arnold split 6 days6 days · 80 min · AdvancedSee routine →
More back exercises
Dumbbell PulloverBack · Dumbbells and bench
Neutral Grip Pull UpBack · Pull-up bar
Machine PulloverBack · Machine
Machine Lat PulldownBack · Machine
Frequently asked questions
What muscles does the Straight Arm Pulldown work?
The Straight Arm Pulldown works mainly the back. It also works the triceps and the core.
How many sets and reps should I do?
In Mobbe routines the most common is 3 sets of 12 to 15 reps with 1 minute and 15 seconds of rest.
Which routines include the Straight Arm Pulldown?
It appears in 3 of the 36 Mobbe routines, such as Back specialization, Body part split 5 days, and Arnold split 6 days.