Stand facing a high cable and pull a straight bar down with mostly straight arms, using shoulder extension to load the latissimus dorsi (lats). The movement emphasizes long, controlled vertical motion of the arms to engage the lats.
How to do the Straight Arm Lat Pulldown (Cable)#
- Attach a straight bar to the high pulley and grasp it with an overhand grip about shoulder-width; step back until the cable is under light tension.
- Stand feet hip-width, hinge slightly at the hips, keep your chest upright, and extend your arms overhead so they are straight.
- Initiate the movement by driving your shoulders into extension and pull the bar down in a controlled arc while keeping the elbows largely straight.
- Pause briefly with the bar near your thighs while squeezing the lats, then slowly return the bar to the start position under control without losing tension.
Muscles worked#
- Primary: Lats
- Secondary: Triceps, Rear delts, Abs
Common mistakes#
- Bending the elbows too much and turning it into a pulldown.
- Leaning the torso back and using momentum to move the weight.
- Elevating the shoulders and letting the traps dominate.
- Allowing the bar to snap back on the return instead of controlling it.
