How to Do the Straight-Arm Pulldown
The straight-arm pulldown keeps your elbows nearly straight so your lats do the work with little help from your biceps. It is a favorite lat-isolation move and a great way to learn to feel your back.
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Muscles worked
Primary
- Lats
Secondary
- Triceps
- Abs
How to do the Straight-Arm Pulldown
- 1
Attach a straight bar or rope to a high pulley and stand facing the stack.
- 2
Take the attachment with your arms nearly straight and step back so there is tension.
- 3
Hinge forward slightly at the hips with your chest up.
- 4
Pull the bar down in an arc to your thighs, keeping your arms straight.
- 5
Squeeze your lats at the bottom.
- 6
Let the bar rise slowly in the same arc until your arms are overhead.
- 7
Keep your torso still throughout.
Form cues to remember
- Arms stay nearly straight
- Pull with your lats, not your hands
- Sweep the bar in an arc
- Control the way up
Straight-Arm Pulldown video tutorial
Common mistakes
Bending the elbows into a pushdown
Keep a slight, fixed bend so the lats stay in control.
Using too much weight
Choose a weight you can pull with only your lats.
Swinging the torso
Hinge slightly and stay still.
Cutting the range short
Let your arms rise fully overhead for a lat stretch.
Sets and reps
| Muscle growth | 3–4 sets of 10–15 reps, 60–90 sec rest |
|---|---|
| Endurance | 2–3 sets of 15–20 reps, 45 sec rest |
The movement is low-risk, but avoid yanking the weight with your lower back. Stop if you feel a pinch at the front of the shoulder when your arms are overhead.
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Straight-Arm Pulldown FAQ
What does the straight-arm pulldown work?
Mostly the lats, with the triceps long head and core helping stabilize. It is often used as a lat warm-up or finisher.
Straight bar or rope for the straight-arm pulldown?
The straight bar is stable and easy to load, while the rope lets your hands finish closer to your sides. The choice comes down to feel.
Is the straight-arm pulldown better than a lat pulldown?
It isolates the lat, but it moves less weight. A pulldown lets you load more, so use the straight-arm version as an addition rather than a replacement.
