Back · Pullover
Cuff Straight-Arm Pulldown
The Cuff Straight-Arm Pulldown mainly trains your lats. Also working: rear delts and obliques.
One cable
Wrist/ankle cuff
Standing, light pull
How to do it
- Put on the cuff, split stance, hinge your torso slightly forward
- Arm extended overhead, let your shoulder rise with it
- Pull in an arc down beside your thigh: the elbow stays almost straight
- Return slowly into the stretch, then switch sides
Coach’s tip
On straight-arm pulldowns, your grip or triceps often gives out before the lat does. With the cuff, only the lat pulls: ideal as a second back exercise. With the cuff above the elbow, the triceps is out of it completely.
Setup
Pulley
Pulley at the top
Grip
Cuff on the wrist, or just above the elbow
Load
One cable
You need
Wrist/ankle cuff
Stability
Standing with a moderate load. Brace your core.
Alternatives
Other exercises for the same movement (pullover). In DCFT you can swap with one tap, and the app only offers what your equipment allows.
Questions about this exercise
What muscles does the Cuff Straight-Arm Pulldown work?
Mainly the lats. The rear delts and obliques help.
How do I set up the cable machine for the Cuff Straight-Arm Pulldown?
Pulley: Pulley at the top. Grip: Cuff on the wrist: or just above the elbow. You also need: Wrist/ankle cuff.
What can I do instead of the Cuff Straight-Arm Pulldown?
For the same movement: Straight-Arm Pulldown, Single-Arm Straight-Arm Pulldown and Lying Cable Pullover. In DCFT you swap with one tap.
DCFT
The Cuff Straight-Arm Pulldown in DCFT
In the app this exercise comes with your weight: the plate to pin, what you lifted last time and a rest timer that starts by itself.
Free on the App Store for iPhone. Pro is a one-time purchase with no subscription.