Straight-arm pulldown
Lats . Back
Keep arms straight, pull the bar down to the thighs.
Use in a programExercise profile
Best forMuscle growth
Effectiveness★★★☆☆ 3/5
EquipmentCable machine
Also worksLats
Recommended3 sets x 10-15 reps, rest 60-90 s
Who it suits AgeAny BMIAny SexAny HeightAny WaistAny
- Purpose
- A lat isolation that teaches the pull without the biceps.
- Setup
- Stand at a high pulley, grip a straight bar, lean slightly.
- Common mistakes
- Bending the elbows so it becomes a pulldown.
- Easier
- Lower the weight and use a shorter arc.
- Harder
- Pause at the bottom and squeeze the lats.
Suggested by goal
Get stronger 3-5 sets . 4-6 reps rest 150s
Build muscle 3-4 sets . 8-12 reps rest 90s
Lose fat (training style) 2-4 sets . 10-15 reps rest 60s
General fitness 2-3 sets . 8-12 reps rest 75s