Straight-Arm Lat Pulldown

lats, upper backCable Machine

The standing straight-arm lat pulldown targets the lats and teres major. This isolation pull stresses your back without fatiguing your biceps while building shoulder joint control.

How to do it

1Stand facing a high pulley, grab the handle with an overhand grip, and step back.

2Hinge slightly forward at the hips while maintaining a slight bend in your elbows.

3Sweep the handle down toward your thighs in an arc using your shoulders.

4Touch the handle to your upper thighs, fully contracting your lats.

5Hold briefly at the bottom while pulling your shoulder blades together.

6Smoothly return your arms to the starting position just above head height.

Common mistakes

Bending your arms as you pull, turning the exercise into a tricep pushdown.

Swinging your torso to move the weight using momentum.

Arching your lower back excessively, placing unwanted stress on your lumbar spine.

Breathing

Exhale as you pull the handle down to your thighs. Inhale smoothly as you raise your arms back up.

Make it harder or easier

To lighten the difficulty, lower the weight and shorten the range slightly. To increase difficulty, use a rope attachment to pull past your hips at the bottom.

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.