How to do the Cable Straight-arm Pulldown
Stand facing the high pulley and grab the straight bar or rope with straight arms.
Hinge slightly forward at the hips with your elbows softly bent.
Sweep the bar down in an arc to your thighs, squeezing your lats.
Return slowly until you feel a stretch in your back.
Sets and reps
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Muscle growth | 2–4 | 10–15 | 1 min |
| Muscular endurance | 2–3 | 15–25 | 45 s |
When you hit the top of the rep range on every set, add 2.5 kg (5 lb) next session and work back up.
Starting points from training research. Stop each set 1–3 reps short of failure.
Muscles worked
Alternatives
Same muscles, similar movement: swap in one of these if the Cable Straight-arm Pulldown doesn’t suit your gym or your joints.
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