Smart Workout Diary

Cable Straight-Arm Pulldown

The cable straight-arm pulldown is a cable exercise that trains shoulder extension while the elbows remain nearly straight. It primarily targets the lats and supports back strength and control through a controlled pulling range.

Demonstration

Demonstration: Cable Straight-Arm Pulldown

Instructions

  1. Set a cable pulley above head height and attach a suitable handle.
  2. Face the machine, take the handle with both hands, and step back into a stable stance with a slight hip hinge.
  3. Start with your arms angled upward and your elbows softly bent, keeping your chest lifted and torso still.
  4. Pull the handle down in an arc toward your thighs by driving your upper arms down and back.
  5. Pause briefly near your thighs, then return the handle slowly to the starting position without losing control.
Muscle Group
Lats
Type
Strength
Mechanics
Isolation
Movement Patterns
Vertical Pull
Laterality
Bilateral
Movement Mode
Dynamic
Equipment
Cable Machine
Difficulty
Beginner

Technique tips

  1. Keep a small bend in the elbows rather than locking them rigidly.
  2. Use a load that lets you move the handle without swinging your torso.
  3. Keep your shoulders down rather than shrugging them toward your ears.
  4. Control the return phase and avoid letting the weight stack pull you forward.
Exercise library