Cable Straight-Arm Pulldown
A lat isolation exercise that pulls a high cable down in an arc with straight arms, removing biceps involvement.
Equipment: Cable machine
How to do it
- 1Attach a bar or rope to a high pulley and stand a few feet back, gripping it with a slightly wider than shoulder-width overhand grip and arms extended overhead.
- 2Set a soft, fixed bend in your elbows and keep that angle locked throughout the movement.
- 3Pull the bar down in an arc to your thighs by driving your shoulders down and back, then let it return with control to the starting position.
Common mistakes
- Bending the elbows more as the bar comes down, which turns the movement into a triceps pushdown instead of a lat pull.
- Using the hips or leaning the torso to help drive the bar down instead of moving only at the shoulder joint.
Sets & reps by goal
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 2-3 | 8-12 | 60-90 sec |
| Build muscle | 2-3 | 10-15 | 60-90 sec |
| General fitness | 2-3 | 12-15 | 45-60 sec |
Ranges reflect the same goal-based logic used by the workout plan tool. These are practical starting ranges rather than exact requirements; actual set count in a generated plan also depends on how often this muscle group appears elsewhere in your week.
Frequently asked questions
Is the Cable Straight-Arm Pulldown safe for beginners?
Generally, yes. The Cable Straight-Arm Pulldown is tagged as beginner-friendly in GetFitArchitect's exercise database, meaning it doesn't demand much prior strength, mobility, or technique. Start with a version you can control throughout, whether that means a lighter weight, an easier variation, or a shorter hold, progress gradually, and stop if something hurts beyond normal muscle effort.
What muscles does the Cable Straight-Arm Pulldown work?
The primary mover is your back. As a pull movement, it also involves your biceps and rear shoulders.
What can I substitute if I don't have a cable machine for the Cable Straight-Arm Pulldown?
The Assisted Pull-Up Machine trains the same muscle with a similar movement, so it's a reasonable swap if you don't have a cable machine available. The loading won't match exactly, so expect to adjust the weight or reps.
See the Assisted Pull-Up MachineRelated exercises
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