Cable Straight Arm Pulldown

Cable Straight Arm Pulldown

The Cable Straight Arm Pulldown is an effective exercise that targets the muscles in your back, particularly the latissimus dorsi or "lats." This exercise is commonly performed using a cable machine with a high pulley attachment. It involves pulling the cable down in a controlled motion while keeping your arms straight throughout the movement. The Cable Straight Arm Pulldown primarily engages your lats, which are responsible for shoulder extension and adduction. Additionally, this exercise activates the muscles in your shoulders, including the deltoids, as well as the muscles in your upper back and arms. By incorporating the Cable Straight Arm Pulldown into your workout routine, you can work on improving your upper body strength and muscular endurance. This exercise also helps to improve your posture by strengthening the muscles that support proper spinal alignment. To ensure optimal benefits and prevent injury, it is essential to maintain proper form while performing the Cable Straight Arm Pulldown. This includes keeping your arms straight, engaging your core, and avoiding any excessive swinging or jerking motions. Start with a weight that challenges you but allows you to maintain control and gradually increase the resistance as you progress. Remember to warm up before any exercise routine and consult with a fitness professional to understand the specifics of each exercise, including proper technique, sets, and repetitions. Set realistic goals and stay consistent with your workouts to see improvements in your strength and overall fitness levels.


  • Stand facing the cable machine with your feet shoulder-width apart and your knees slightly bent.
  • Hold onto the straight bar attachment with an overhand grip, with your hands shoulder-width apart.
  • Keep your arms fully extended in front of you, maintaining a slight bend in your elbows throughout the exercise.
  • Position your upper body so that your chest is slightly lifted and your back is straight.
  • Engage your core and keep your shoulder blades down and back throughout the exercise.
  • Exhale as you pull the bar down towards your thighs, using your lats to initiate the movement.
  • Continue pulling the bar down until your upper arms are parallel to the floor, or slightly lower.
  • Pause for a moment, and then slowly return the bar to the starting position, controlling the movement.
  • Repeat for the desired number of repetitions.

Tips & Tricks

  • Start with lighter weights and gradually increase the resistance to challenge your muscles.
  • Focus on maintaining a straight spine and engage your core throughout the exercise.
  • Control the movement by using a slow and controlled tempo, rather than relying on momentum.
  • Squeeze your shoulder blades together at the bottom of the movement for an extra contraction.
  • Keep your arms fully extended and emphasize the contraction in your lats.
  • Experiment with different handle attachments to target different areas of your back.
  • Ensure proper breathing by exhaling during the pulling phase and inhaling during the release.
  • Avoid shrugging your shoulders or using excessive upper body movement to maximize lat engagement.
  • Don't forget to include proper warm-up and stretching exercises for your back before performing this workout.
  • Incorporate regular strength training exercises for your back to complement the Cable Straight Arm Pulldown.


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