Exercise guide · Beginner · Compound

Cable Straight Arm Pulldown: How to Do It & Muscles Worked

The cable straight arm pulldown is an isolation exercise targeting the latissimus dorsi, performed using a cable machine and a straight bar attachment. It emphasizes keeping the arms straight to maximize lat engagement and minimize biceps involvement.

Primary muscles
Lats
Secondary muscles
Shoulders , Biceps
Equipment
Cable
Level · type
Beginner · Compound
Demonstration of the cable straight arm pulldown
Front view: muscles worked by the cable straight arm pulldown. Primary: lats. Secondary: shoulders and biceps.
Back view: muscles worked by the cable straight arm pulldown. Primary: lats. Secondary: shoulders and biceps.
Primary Secondary

How to do the cable straight arm pulldown

  1. Step 1: Attach a straight bar to the high pulley of a cable machine.
  2. Step 2: Stand facing the machine with your feet shoulder-width apart.
  3. Step 3: Grasp the bar with an overhand grip, keeping your arms straight and your palms facing down.
  4. Step 4: Engage your lats and pull the bar down towards your thighs, keeping your arms straight throughout the movement.
  5. Step 5: Pause for a moment at the bottom, then slowly return the bar to the starting position.
  6. Step 6: Repeat for the desired number of repetitions.

Sets, reps and programming

Suggested sets, reps and rest for the cable straight arm pulldown 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 Straight Arm Pulldown 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.