How to do the Cable Straight Arm Pulldown
Cable Straight Arm Pulldown is an intermediate multi-joint compound pulling exercise targeting the Lats in the Back region. Performed using cable, it falls under the strength category. Secondary muscles engaged include Shoulders and Biceps.
Cable Straight Arm Pulldown demonstration · © GymiaFit
Cable Straight Arm Pulldown at a glance
- Primary muscles
- Lats
- Secondary muscles
- Shoulders, Biceps
- Equipment
- Cable
- Level
- Intermediate
- Type
- Compound (multi-joint)
- Force
- Pull
Cable Straight Arm Pulldown step by step
- 1Attach a straight bar to the high pulley of a cable machine.
- 2Stand facing the machine with your feet shoulder-width apart.
- 3Grasp the bar with an overhand grip, keeping your arms straight and your palms facing down.
- 4Engage your lats and pull the bar down towards your thighs, keeping your arms straight throughout the movement.
- 5Pause for a moment at the bottom, then slowly return the bar to the starting position.
- 6Repeat for the desired number of repetitions.
A free workout that uses it
Cable Straight Arm Pulldown — questions
What muscles does the Cable Straight Arm Pulldown work?
The Cable Straight Arm Pulldown primarily targets the Lats. It also recruits the Shoulders, Biceps as secondary movers.
What equipment do I need for the Cable Straight Arm Pulldown?
You need cable. If your gym does not have it, the alternatives listed further down train the same muscles with different kit.
Is the Cable Straight Arm Pulldown suitable for beginners?
It is classed as intermediate. Build the movement pattern with an easier variation first, then add load once the technique holds under fatigue.
What can I do instead of the Cable Straight Arm Pulldown?
Alternate Lateral Pulldown, Cable Bar Lateral Pulldown, Cable Cross-over Lateral Pulldown train the same muscles and make good substitutes when the equipment is taken or the movement does not suit you.
Log it, don't guess it.
The GymiaFit app has the Cable Straight Arm Pulldown demo, form cues and set logging built in — plus a muscle map that shows what you have actually trained this week. Free on iOS and Android.