pullback

Cable Straight-Arm Pulldown

A lat isolation exercise that pulls a high cable down in an arc with straight arms, removing biceps involvement.

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	45-60 sec
General fitness	2-3	12-15	45-60 sec

Ranges reflect the same goal-based logic used by the workout plan tool. 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?

Yes. The Cable Straight-Arm Pulldown is tagged as beginner-friendly in GetFitArchitect's exercise database, meaning it doesn't demand much prior strength or mobility. Start with a weight or resistance level where you can complete every rep with good form, and only add load once that feels controlled.

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 cable-machine for the Cable Straight-Arm Pulldown?

The Pull-Up targets the same primary muscle with different equipment, so it's a reasonable swap if you don't have cable-machine available.

See the Pull-Up

Related exercises

Learn more

Want a full plan built around exercises like this one? Try the workout plan tool.