Straight-Arm Pulldown
Quick Information
Category
Hypertrophy
Difficulty
Beginner
Equipment
Cable Machine, Resistance Band
Primary muscle group
Latissimus Dorsi
Secondary muscle groups
Triceps Brachii, Trunk
Movement pattern
Shoulder Extension
Training goal
Hypertrophy
Sport
General Athletic Development, Bodybuilding
Overview
Purpose. Isolate the lats through shoulder extension.
How it fits the system. A beginner-level shoulder extension entry in the Hypertrophy section, programmed to develop hypertrophy. Related work in the library: Cable Hammer Curl and Bench Dip.
Primary muscles
Latissimus Dorsi
Secondary muscles
Triceps Brachii, Trunk
Movement pattern
Shoulder Extension
Equipment
Cable Machine, Resistance Band
Difficulty
Beginner
How to Perform
- Set a straight bar or rope at head height or above.
- Stand a step back with a soft hinge and a flat back.
- Hold the bar with straight arms and a soft elbow bend.
- Pull the bar down in an arc to the thighs using the lats.
- Squeeze for a moment with the arms beside the body.
- Return under control to a full overhead stretch.
Coaching Cues
- Keep the elbow angle fixed throughout.
- Think about pushing the bar down with the armpits.
- Keep the ribs down so the back does not arch.
Common Mistakes
- Bending and straightening the elbows.
- Leaning back to move the weight.
- Losing the stretch at the top.
Progressions & Regressions
Progressions
Add load or hold the finish position.
Regressions
Use a band and lighter tension.
When to Use It
When to use
As lat isolation or a pre-activation before pulling.
When not to use
Rarely contraindicated.
Programming
3 sets of 12 to 15 reps.
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