Straight-Arm Pulldown
The straight-arm pulldown is a vertical pull exercise that primarily trains the lats, with the long head of the triceps and core assisting. Equipment: cables. Suited to beginner lifters.
- Primary muscles
- Lats
- Secondary muscles
- long head of the triceps and core
- Muscle group
- back
- Equipment
- cables
- Movement pattern
- Vertical Pull
- Difficulty
- Beginner
- Also searched as
- straight arm pulldown, straight arm pull down, straight arm lat pulldown
Complete straight-arm pulldown guides
- Proper formStraight‑Arm Pulldown: Proper Form, Step‑by‑StepClear, evidence-aware guide to straight‑arm pulldown technique: setup, step‑by‑step execution, breathing, tempo, common mistakes with fixes, programming notes and safety.
- Muscles workedStraight‑arm Pulldown: Muscles Worked, Where It Fits, and Practical AlternativesClear, evidence-aware guide to which muscles the straight‑arm pulldown trains, how to program it, and 4 practical alternatives with when to pick each.
- Sets and repsHow Many Sets and Reps for the Straight‑Arm Pulldown?Clear, evidence-aware guidance for sets, reps, frequency, and progression for the straight‑arm pulldown by goal (strength, hypertrophy, endurance). Practical progression and safety notes.
- Common mistakesThe Most Common Straight‑arm Pulldown Mistakes (and How to Fix Them)Identify the 6 most common straight-arm pulldown mistakes, why they happen, what they cost you, and one concrete fix for each. Evidence-aware, practical coaching for lats.
- At-home alternativesStraight‑Arm Pulldown Alternatives at Home (Minimal Equipment)Practical at‑home substitutes for the straight‑arm pulldown using bands, dumbbells, or bodyweight. What each preserves, what it loses, and when to use the gym.
Related exercises
Train the same muscles or the same movement pattern.
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