Straight-Arm Pulldown

Straight-Arm Pulldown trains 4 of the 18 muscle groups Full Coverage tracks: Lats 90%, Triceps 20%, Abs 15%, Rear delts 15%.

Backbone movement Level: Beginner Cable machine Pull Easy on the lower backEasy on the kneesNo load on the spineEasy on the shoulders

Straight-Arm Pulldown - Start position — Start position

Straight-Arm Pulldown - Finish position — Finish position

How to do it

Set a straight bar on the high pulley and stand back about a step.
Grip overhand, arms straight, hinge forward slightly.
Keeping your elbows locked, sweep the bar down to your thighs.
Squeeze your lats, then let it rise back up under control.
Because the elbow never bends, this is the one lat movement your biceps cannot take over.

Muscles it trains

Percent of one session's target for that muscle. Anything at 100% finishes that muscle on its own.

Light Main

Lats 90%
Triceps 20%
Abs 15%
Rear delts 15%

How it compares

Compared with the Lat Pulldown, it loads Biceps 55 points lower, Forearms 40 points lower, Mid-back / traps 20 points lower. Compared with the Cable Bent-Over Row, it loads Mid-back / traps 95 points lower, Lats 45 points higher, Biceps 45 points lower.