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

Bent-Over Cable Straight Arm Pulldown

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

MediumMiddle back

About this exercise

The Cable Straight Arm Pulldown (version 2) is a lat isolation exercise performed at a high pulley with a rope or bar attachment, using a slight hip hinge stance. Keeping the arms nearly straight throughout the movement isolates the latissimus dorsi and removes biceps involvement.

How to Perform

  • Attach a rope or straight bar to a high pulley cable station
  • Stand facing the machine with feet shoulder-width apart and hinge slightly at the hips
  • Grip the handle with both hands and extend your arms forward at about shoulder height
  • With elbows soft but arms nearly straight, pull the handle down and back toward your thighs
  • Keep your arms extended and avoid bending the elbows during the pull
  • Pause at the bottom with the handle near your thighs, squeezing the lats
  • Slowly return the handle to the starting position under control

Muscle Activation

Primary
Middle back
Secondary
TricepsCore

Common Mistakes

Common mistakes content is coming soon.

About the Bent-Over Cable Straight Arm Pulldown

The Bent-Over 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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