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Straight-Arm Pulldown

Learn how to do straight-arm pulldown with a clear setup, controlled movement, and a technique you can repeat.

BackCable5 technique steps

See the movement
Straight-Arm Pulldown: matching illustrations comparing the setup and movement positions
01Set your position02Make the movement

How to do straight-arm pulldown

  1. You will start by grabbing the wide bar from the top pulley of a pulldown machine and using a wider than shoulder-width pronated (palms down) grip. Step backwards two feet or so.
  2. Bend your torso forward at the waist by around 30-degrees with your arms fully extended in front of you and a slight bend at the elbows. If your arms are not fully extended then you need to step a bit more backwards until they are. Once your arms are fully extended and your torso is slightly bent at the waist, tighten the lats and then you are ready to begin.
  3. While keeping the arms straight, pull the bar down by contracting the lats until your hands are next to the side of the thighs. Breathe out as you perform this step.
  4. While keeping the arms straight, go back to the starting position while breathing in.
  5. Repeat for the recommended amount of repetitions.
Straight-Arm Pulldown exercise illustration

Straight-Arm Pulldown: muscles worked

Primary focus: back.

Back
Better reps before more weight.

Start with a version you can control. Record the same setup and range each time. Add reps or a small load increase when you can repeat the movement without changing the technique.

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Frequently asked questions

How do you do straight-arm pulldown?

You will start by grabbing the wide bar from the top pulley of a pulldown machine and using a wider than shoulder-width pronated (palms down) grip. Step backwards two feet or so. Bend your torso forward at the waist by around 30-degrees with your arms fully extended in front of you and a slight bend at the elbows. If your arms are not fully extended then you need to step a bit more backwards until they are. Once your arms are fully extended and your torso is slightly bent at the waist, tighten the lats and then you are ready to begin. While keeping the arms straight, pull the bar down by contracting the lats until your hands are next to the side of the thighs. Breathe out as you perform this step.

What muscles does straight-arm pulldown work?

Straight-Arm Pulldown primarily trains the back. The exact demand depends on your setup, range, and chosen load.

What is the best technique for straight-arm pulldown?

Set a secure grip and keep the chosen torso position repeatable. Move the elbows through the intended pull without a large torso swing. Return under control rather than dropping the weight or losing shoulder control.

What can I do instead of straight-arm pulldown?

Related options include Close-Grip Front Lat Pulldown, Full-Range Lat Pulldown, Lat Pulldown. These can have different equipment, range, and movement demands. Open the guides below to compare the setups before choosing a replacement.

Compare related movement setups

Browse the directory pages containing straight-arm pulldown and the related movements above to compare equipment and technique choices.

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