Exercise guide · Beginner · Compound

Cable Pushdown (Straight Arm): How to Do It & Muscles Worked

The cable pushdown (straight arm) is an isolation exercise primarily targeting the latissimus dorsi (lats) using a cable machine with a straight bar attachment. It also engages the triceps and shoulders as secondary muscles. The movement requires maintaining straight arms and a stable core throughout the exercise.

Primary muscles
Lats
Secondary muscles
Triceps , Shoulders
Equipment
Cable
Level · type
Beginner · Compound
Demonstration of the cable pushdown (straight arm)
Front view: muscles worked by the cable pushdown (straight arm). Primary: lats. Secondary: triceps and shoulders.
Back view: muscles worked by the cable pushdown (straight arm). Primary: lats. Secondary: triceps and shoulders.
Primary Secondary

How to do the cable pushdown (straight arm)

  1. Step 1: Attach a straight bar to a high pulley cable machine.
  2. Step 2: Stand facing the machine with your feet shoulder-width apart and a slight bend in your knees.
  3. Step 3: Grasp the bar with an overhand grip, keeping your arms straight and your palms facing down.
  4. Step 4: Engage your core and keep your back straight as you exhale and push the bar down towards your thighs.
  5. Step 5: Pause for a moment at the bottom, then slowly return the bar to the starting position while inhaling.
  6. Step 6: Repeat for the desired number of repetitions.

Sets, reps and programming

Suggested sets, reps and rest for the cable pushdown (straight arm) by training goal
Goal Sets Reps Rest Effort
Strength 3–5 3–6 3–5 min 1–3 reps in reserve
Muscle growth 3–4 6–12 2–3 min 1–2 reps in reserve
Muscular endurance 2–3 12–20 1–2 min 1–3 reps in reserve

Ranges follow the ACSM position stand on progression in resistance training. Muscle grows across a wide range of loads when sets end close to failure (Schoenfeld et al., 2017), longer rests between heavy sets support strength and size (Schoenfeld et al., 2016), and stopping a rep or two short of failure works about as well as training to failure (Grgic et al., 2022). Estimate your working weights with the strength calculators.

Cable Pushdown (Straight Arm) alternatives

More exercises that train the lats as their main target:

More lats exercises

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Sources

  1. American College of Sports Medicine. Progression models in resistance training for healthy adults. Med Sci Sports Exerc. 2009;41(3):687-708.
  2. Schoenfeld BJ, Grgic J, Ogborn D, Krieger JW. Strength and hypertrophy adaptations between low- vs. high-load resistance training. J Strength Cond Res. 2017;31(12):3508-3523.
  3. Schoenfeld BJ, Pope ZK, Benik FM, et al. Longer interset rest periods enhance muscle strength and hypertrophy in resistance-trained men. J Strength Cond Res. 2016;30(7):1805-1812.
  4. Grgic J, Schoenfeld BJ, Orazem J, Sabol F. Effects of resistance training performed to repetition failure or non-failure on muscular strength and hypertrophy: a systematic review and meta-analysis. J Sport Health Sci. 2022;11(2):202-211.

Step-by-step instructions and demonstration media are from the ExerciseDB exercise dataset.

This guide is general fitness information, not medical advice. Stop if an exercise causes pain and speak to a doctor or physiotherapist about injuries or health conditions before starting a new programme.