Cable Straight-Arm Pulldown

How to Perform the Cable Straight-Arm Pulldown

Stand facing a cable tower with a straight-bar or rope attachment set at head height. Grip the bar with a pronated (overhand) grip, hands about shoulder-width apart. Step back slightly so there’s tension on the cable, adopt a soft bend in the knees, and push your hips back to hinge forward at the waist, keeping the spine neutral. With your arms fully extended and elbows locked, pull the bar straight down in an arc until your hands reach your thighs. Lead the movement by squeezing your lats, not bending the elbows, and maintain a rigid torso throughout. Release under control back to the start position by allowing your shoulders to flex upward, resisting the weight rather than letting it jerk you up.

Safety Precautions

Before loading weight, warm up your shoulders and lats with light band pull-apart movements and dynamic shoulder circles to enhance blood flow without fatiguing the primary movers. Check that the cable pulley is running smoothly and that the attachment is securely fastened before each set. Avoid rounding your lower back or shrugging your shoulders as you pull; keep the chest lifted and shoulder blades pinched. If you feel any sharp twinge in the shoulder joint or a sudden pinch in your lower back, pause the set immediately, lower the weight, and reassess your form. Use moderate loads until you can confidently maintain perfect technique under resistance.

Muscles Worked

This exercise isolates and emphasizes the latissimus dorsi by keeping the arms straight, creating constant tension from start to finish. As you pull, the lats drive shoulder extension, while the teres major and posterior deltoids assist in stabilizing the scapula. The erector spinae and core muscles engage isometrically to maintain your hinged posture, and the triceps remain locked out under tension. Minimal involvement from the biceps and forearms ensures that the focus stays on the width-building muscles of the back, making it an ideal movement for anyone seeking to develop stronger, more defined lats and improved scapular control.