All about the Straight Arm Pulldown
(Back & Shoulders)
BENEFITS & MUSCLES WORKED: Back, Shoulders, Core, Arms
Watch: my Straight Arm Pulldown video
START POSITION: The start position is as shown on the right. Note the unusual stance – study this and get it right because this exercise is unique and has some great benefits that are not easily gained from other exercises.
Note that the person is looking forward just below the horizontal (i.e., looking slightly downwards). Arms are not horizontal; they are tilted slightly upwards, and the elbows are locked out. Knees are slightly bent with thighs pointing backwards about 35° off the vertical. Hips and bum pushed backwards.
Hands should be placed at exactly shoulder-width apart and parallel to each other. You may also find it helpful to tuck in your belly by squeezing your abdominal muscles. Also, the feet should be positioned slightly apart and parallel to each other. Your feet and legs should not be touching on the inside.
NOTES: Difficulty Rating: 63%
From the start position shown, keep both arms very straight and press the bar attachment downwards and in towards your thighs. Try not to move your feet, knees, head, or hips as you press down and let the bar slowly back up again. The whole movement should be from the shoulders. You will also feel some tension in your upper back and core muscles, which is precisely what we want to happen. Be especially careful not to use too much weight for this exercise, as you could hurt your back or shoulders.
The straight arm pulldown primarily targets your latissimus dorsi, the large muscles in your back commonly referred to as the Lats. It also engages your triceps, core, and other back muscles. Aim for 3 sets of 8-12 reps with good form.
This exercise works both the shoulders and the lats. Some exercises that complement the straight arm pulldown are the dumbbell pullover, barbell pullover, and cable lat pulldown.
Lower weight and high reps are BEST in nearly all gym exercises (unless, of course, you are training to be a monster).
Discover more on the Straight Arm Pulldown – with perfect form
10 Top Tips for doing the Straight Arm Pulldown with perfect form:
- Stand facing the cable machine with your feet shoulder-width apart
- Grab the straight bar with an overhand grip with hands wider than shoulder-width
- Keep your back straight, core engaged
- Slightly bend your knees
- Pull the bar down towards your thighs, squeezing your lats
- Slowly return to the starting position
- Avoid swinging or using momentum
- Focus on the mind-muscle connection
- Breathe out as you pull down and in as you return
- Control the weight smoothly throughout the movement
I use the Straight Arm Pulldown after the Narrow Grip Pulldown and Wide Lat Pulldown, at the start of my Back session.
This works great to slowly warm up and engage the back muscles, arms and shoulders, before hitting the back harder with some heavier weights.
