Straight-Arm Cable Pulldown

LatsCable, Straight Bar

An isolation exercise that hits the lats directly without heavy bicep involvement, strengthening the shoulder girdle.

How to do it

1Face the high cable pulley, grab the bar overhead shoulder-width with an overhand grip, and push your hips slightly back.

2Position your hands slightly above head height with elbows soft, not locked.

3Initiate the movement through your lats and sweep the bar down toward your thighs in a wide arc.

4Pause at the bottom to squeeze your lats tightly.

5Return the bar overhead under control, resisting the cable stack.

Common mistakes

Bending your elbows during the pull, turning it into a triceps pressdown.

Swinging your torso for momentum, taking tension off the lats and straining your lower back.

Breaking or bending your wrists instead of keeping them neutral.

Breathing

Inhale as the bar goes up overhead; exhale as you pull the bar down to your thighs.

Make it harder or easier

To make it easier, lighten the weight or reduce the range of motion.

To make it harder, add a full one-second hold at the bottom or switch to a rope attachment.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.