Smart Workout Diary

Cable Straight Arm Pushdown

The cable straight-arm pushdown is an isolation exercise performed by extending the shoulders to pull a cable bar down toward the thighs while keeping the elbows nearly straight. It primarily targets the latissimus dorsi, with the trunk working to maintain a stable position. It can support back-muscle development and improve awareness of the lat-driven pulling pattern.

Demonstration

Cable Straight Arm Pushdown — demonstration 1
Cable Straight Arm Pushdown — demonstration 2

Instructions

  1. Set a cable pulley to the highest position and attach a straight bar. Select a light load that allows controlled movement.
  2. Face the machine and hold the bar with an overhand grip about shoulder width apart. Step back slightly, soften the knees, and hinge forward a little from the hips.
  3. Begin with the bar near upper-chest height, arms nearly straight, shoulders set down, and ribs held over a braced torso.
  4. Exhale as you pull the bar in an arc down toward the front of your thighs by driving your upper arms down and back. Keep only a small, fixed bend in the elbows.
  5. Pause briefly without leaning back, then inhale and slowly allow the bar to return to the starting position under control. Keep the shoulders away from the ears throughout.
Muscle Group
Lats
Type
Strength
Mechanics
Isolation
Equipment
Machine Strength
Difficulty
Beginner

Technique tips

  1. Move from the shoulders: think of pulling your upper arms toward your hips rather than pressing the bar down with your hands.
  2. Do not turn the exercise into a triceps pushdown by bending and straightening the elbows; keep their slight bend unchanged.
  3. Use a load that lets you control the return. Avoid swinging, jerking the weight, or arching the lower back to finish repetitions.
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