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Straight Arm Pulldown

How to do it step by step, and the muscles it works.

Body part
Back
Equipment
Cable
Type
Isolation
  1. Straight Arm Pulldown, position 1 of 2Position 1 of 2
  2. Straight Arm Pulldown, position 2 of 2Position 2 of 2
Everkinetic, CC BY-SA 4.0

How to do it

  1. Attach a straight bar or rope to the high pulley and stand facing it, a step or two back.
  2. Grab it with straight arms, hinge slightly forward at the hips, and brace your core.
  3. Sweep it down in an arc to your thighs, keeping your elbows only slightly bent.
  4. Let it rise slowly back to about head height while your arms stay straight.
  5. Don't bend your elbows to push it down; the movement comes from your shoulders.

Warm up first and pick a weight you can control through the whole movement. Stop if something hurts.

Muscles worked

Also known as

Cable Pullover · Pullover (Cable) · Rope Pullover · Cable Lat Pullover · Straight Arm Push Down

All exercises →