How to do the Straight-Arm Pulldown
Primary: Lats · also works Triceps, Core, Rear Delts. Also called: cable pullover, lat pushdown.
Step by step
- 1
Attach a straight bar or rope to a high pulley and grab it with your arms extended in front of you.
- 2
Step back and hinge slightly at the hips with a soft bend in your elbows.
- 3
Pull the bar down in an arc toward your thighs while keeping your arms straight.
- 4
Pause at the bottom, then let the bar rise slowly until you feel a stretch in your lats.
Coaching cues
- Keep your elbows locked in a slight bend
- Think of pushing the bar down with your lats, not your triceps
- Keep your core braced
Common mistakes
- Bending the elbows into a pushdown
- Rounding the back as the weight rises
- Using too much weight
Sets, reps and where it fits
Muscle
3–4 × 12–15
rest 60–90 s
Strength
not a strength lift
use for assistance
Fat loss
3 × 12–15
rest 45–60 s
Straight-Arm Pulldown alternatives
Same movement pattern, different equipment or difficulty. Swap one-for-one in any plan.
Frequently asked questions
What muscles does the Straight-Arm Pulldown work?
Primary: Lats. Secondary: Lats, Triceps, Core, Rear Delts
How many sets and reps of Straight-Arm Pulldown should I do?
For muscle: 3–4 sets of 12–15 reps. For strength on compound lifts: 4–5 sets of 4–6. Rest 60–120 seconds between sets.
What can I do instead of the Straight-Arm Pulldown?
Same movement pattern, different equipment: Cable Pullover, Dumbbell Pullover, Lat Pulldown, Band Lat Pulldown, Close Grip Lat Pulldown, V-Bar Pulldown.
Is the Straight-Arm Pulldown good for beginners?
Yes. It is a beginner-friendly movement; start light, master the steps above and add load gradually.