Back
The main muscle group listed for this exercise.
Exercise guide
Straight-Arm Pulldown
Straight-Arm Pulldown is a beginner-friendly back exercise performed with a cable station. It also involves the arms.
Cable
The equipment listed for this variation.
Beginner
The recorded setup and movement complexity.
Back
Straight-Arm Pulldown also involves arms.
Strength
Movement pattern: pull. This is an isolation exercise.
Beginner
This level reflects the setup and movement complexity recorded for this exercise.
Instructions
How to do Straight-Arm Pulldown
- You will start by grabbing the wide bar from the top pulley of a pulldown machine and using a wider than shoulder-width pronated (palms down) grip. Step backwards two feet or so.
- Bend your torso forward at the waist by around 30-degrees with your arms fully extended in front of you and a slight bend at the elbows. If your arms are not fully extended then you need to step a bit more backwards until they are. Once your arms are fully extended and your torso is slightly bent at the waist, tighten the lats and then you are ready to begin.
- While keeping the arms straight, pull the bar down by contracting the lats until your hands are next to the side of the thighs. Breathe out as you perform this step.
- While keeping the arms straight, go back to the starting position while breathing in.
- Repeat for the recommended amount of repetitions.
Related workouts
Workout templates that use this exercise.
If you want to see this movement inside a more complete training session, start here.
Back and Biceps Workout
A straightforward back and biceps workout with vertical pulls, rows, and direct arm work.
View workoutPull Day Workout
A pull day built around back thickness, back width, and direct arm work.
View workout3-Day Full Body Split
A three-day split that spreads total weekly work across three full-body sessions.
View workoutRelated exercises
More exercises in the same lane.
Use these when you want a similar movement pattern, a different setup, or more exercise options for the same target area.
Close-Grip Front Lat Pulldown
Close-Grip Front Lat Pulldown is a beginner-friendly back exercise performed with a cable station. It also involves the arms and shoulders.
View exerciseOne Arm Lat Pulldown
One Arm Lat Pulldown is a beginner-friendly back exercise performed with a cable station. It also involves the arms.
View exerciseWide-Grip Lat Pulldown
Wide-Grip Lat Pulldown is a beginner-friendly back exercise performed with a cable station. It also involves the arms and shoulders.
View exerciseFull Range-Of-Motion Lat Pulldown
Full Range-Of-Motion Lat Pulldown is an intermediate-level back exercise performed with a cable station. It also involves the arms and shoulders.
View exerciseRelated tools
Related calculators for this exercise.
Use these calculators when you want to connect the exercise itself to calories, protein, strength targets, or training volume.
FAQ
Common questions about Straight-Arm Pulldown.
What muscles does Straight-Arm Pulldown work?
Straight-Arm Pulldown primarily trains the back and also involves the arms.
Is Straight-Arm Pulldown beginner-friendly?
Yes. It is listed as beginner-friendly.
What equipment do I need for Straight-Arm Pulldown?
This variation uses a cable station.
Track this exercise for free in Logbook.
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