Back · Pullover
Straight-Arm Pulldown
The Straight-Arm Pulldown mainly trains your lats. Also working: triceps and abs.
One cable
Standing, light pull
How to do it
- Take one step back, hinge your torso slightly forward
- Keep your arms almost straight
- Pull in an arc down to your thighs
- Return slowly to the top and stretch the lats
Coach’s tip
Isolates the lats without the biceps: ideal as a second back exercise once your lat pulldown is close to body weight.
Setup
Pulley
Pulley at the top
Grip
Rope or short bar
Load
One cable
You need
one of: Triceps rope, Short straight bar
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 Straight-Arm Pulldown work?
Mainly the lats. The triceps and abs help.
How do I set up the cable machine for the Straight-Arm Pulldown?
Pulley: Pulley at the top. Grip: Rope or short bar.
What can I do instead of the Straight-Arm Pulldown?
For the same movement: Single-Arm Straight-Arm Pulldown, Lying Cable Pullover and Cuff Straight-Arm Pulldown. In DCFT you swap with one tap.
DCFT
The 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.