Cable Straight-Arm Pulldown - How to Perform, Muscles, Variants | SatisFIT Skip to main content

Cable Straight-Arm Pulldown

Step by step instructions, muscle activation and variants for the Cable Straight-Arm Pulldown.

MediumMiddle back

About this exercise

The cable straight-arm pushdown isolates the latissimus dorsi by pulling a high cable attachment downward with straight arms. Keeping the elbows locked throughout places the entire load on the lats with minimal biceps involvement, making it an effective lat isolation exercise.

How to Perform

  • Stand facing a high cable pulley and attach a straight bar or rope at the top
  • Grip the attachment with both hands slightly wider than shoulder-width and arms nearly straight
  • Hinge forward slightly at the hips to place yourself in a good pulling angle
  • With arms kept straight, press the attachment downward in an arc until it reaches your thighs
  • Squeeze your lats hard at the bottom of the movement
  • Slowly return the attachment to the start position while maintaining straight arms
  • Repeat for the desired number of repetitions

Muscle Activation

Primary
Middle back
Secondary
TricepsRear shouldersMiddle chest

Common Mistakes

Common mistakes content is coming soon.

About the Cable Straight-Arm Pulldown

The Cable Straight-Arm Pulldown is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.

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