Cable Straight Arm Pulldown
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Upper Body Strength
Back Isolation
Shoulder Extension
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Cable Stack with Straight Bar or Rope Attachment
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All Levels
Overview
The Cable Straight Arm Pulldown is a lat-focused isolation movement that emphasizes shoulder extension without elbow flexion. It targets the lats in a fully lengthened to shortened range and is excellent for building back width and strength without heavily involving the biceps. It also challenges trunk stability, making it a functional core and upper body drill.
Muscles Worked
PRIMARY:
Latissimus dorsi
Teres major
SECONDARY:
Posterior deltoids
Triceps
Core (stabilizer)
STEP-BY-STEP INSTRUCTIONS
Attach a straight bar (or rope) to the high pulley on a cable stack.
Stand with feet shoulder-width apart, knees slightly bent, and hinge at the hips slightly to maintain a tall chest and flat back.
Grab the bar with an overhand grip, arms extended in front of you.
Engage your lats and brace your core.
Pull the bar down in a wide arc, keeping arms straight, until your hands reach your thighs.
Pause briefly at the bottom to maximize contraction, then slowly return to the starting position with control.
Repeat for the prescribed number of reps.
Benefits
Isolates and strengthens the lats without engaging the biceps
Encourages full lat lengthening and shortening
Improves posture and scapular control
Builds foundational strength for pull-ups and rows
Helps reinforce proper shoulder extension patterns
COACHING CUES
Keep your arms straight but not locked out
Pull from your lats, not your hands
Brace your core to stay stable and prevent arching through the back
Think about sweeping the bar down and in toward your pockets
Notes
The Cable Straight Arm Pulldown is a powerful lat isolation movement used to enhance width and control through the upper back. It’s a key accessory for improving pull-up mechanics, maintaining shoulder health, and reinforcing postural integrity under load.