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Cable straight arm pulldown (version 2)

Cable straight arm pulldown (version 2)

The cable straight arm pulldown (version 2) is a dynamic exercise that primarily targets the muscles of the back, specifically the latissimus dorsi (or lats). This exercise also engages the muscles of the shoulders and arms, making it a great addition to any upper body workout routine. To perform the cable straight arm pulldown (version 2), you'll need access to a cable machine. Begin by attaching a straight bar or a rope handle to the high pulley. Stand facing the machine with your feet shoulder-width apart, and grab the bar or handles with an overhand grip. Keep your arms straight but maintain a slight bend in your elbows throughout the movement. To initiate the exercise, engage your core muscles and pull the bar down towards your thighs using your lats while keeping your arms straight. Avoid using momentum or excessive leaning backward as you execute the movement. Slowly return to the starting position while maintaining control over the weights. The cable straight arm pulldown (version 2) provides several benefits. It helps strengthen the back muscles, leading to improved posture and stability. Stronger lats can also contribute to enhanced upper body strength and reduced risk of injury during other exercises. Additionally, this exercise works on shoulder stability and mobility, providing a well-rounded upper body workout. Remember to adjust the weight according to your fitness level and always focus on maintaining proper form throughout the movement. As with any exercise, it's important to listen to your body and start with lighter weights if you're new to this exercise or are unsure about your abilities. Include this exercise as part of a comprehensive upper body workout to maximize its benefits.


  • Stand in front of a cable machine with your feet shoulder-width apart and your knees slightly bent.
  • Grab the cable attachment with an overhand grip, keeping your arms straight.
  • Pull the cable down towards your thighs, focusing on using your lats and upper back muscles.
  • Pause briefly at the bottom of the movement, squeezing your shoulder blades together.
  • Slowly release the cable back to the starting position, maintaining control throughout the movement.
  • Repeat for the desired number of repetitions.

Tips & Tricks

  • Engage your core throughout the movement for added stability and control.
  • Focus on pulling the cables down with your lats, rather than using your arms and shoulders to do the work.
  • Keep your elbows slightly bent and avoid locking them at the bottom of the movement to maintain tension in your muscles.
  • Control the weight and avoid using momentum to pull the cables down. Aim for a slow and controlled movement.
  • Exhale as you pull the cables downwards and inhale as you release them back up to maintain proper breathing.
  • Maintain a neutral spine and avoid excessive leaning forward or backward during the exercise.
  • Adjust the cable height to a level that allows you to fully extend your arms while keeping your back straight.
  • Experiment with different grip variations such as overhand, underhand, or parallel grip to target your muscles from different angles.
  • As you pull the cables down, imagine squeezing your shoulder blades together to maximize the activation of your back muscles.
  • Incorporate this exercise into a well-rounded back workout routine for optimal results.

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