About this exercise
The straight-arm lat pulldown isolates the lats with the arms kept straight, building back width and improving the mind-muscle connection.
Straight arm lat pulldown
Step by step instructions, muscle activation and variants for the Straight arm lat pulldown.
EasyMiddle back
How to Perform
- Stand facing the cable machine with the bar attached to the high pulley
- Grip the bar with an overhand grip slightly wider than shoulder-width
- Keep your arms straight with a slight bend in the elbows
- Pull the bar down in an arc toward your thighs using your lats
- Squeeze your back at the bottom of the movement
- Slowly return the bar to the starting position and repeat
Muscle Activation
Primary
Middle back
Secondary
Outer forearm
Common Mistakes
Common mistakes content is coming soon.
About the Straight arm lat pulldown
The Straight arm lat 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.