Straight-Arm Pulldown (Cable) Guide

  • Exercise Type: Isolation - focuses on targeting and isolating specific muscle groups, allowing for targeted muscle development.
  • Targeted Muscle Groups:
    • primary: upper back
    • secondary: erector spinae, obliques

How to perform?

How to perform: Stand facing a high pulley with a straight bar or rope. Keeping arms straight (or slightly bent), pull the bar down in an arc until your hands reach your thighs while driving the lats down and back. Control the return to feel the lats lengthen under tension.

Muscles worked, common mistakes, and benefits: Muscles worked are primarily the lats and teres major with limited biceps involvement. Common mistakes include using the lower back to 'swing' the weight or bending the arms too much; maintain a strong torso and proper form. Straight-arm pulldowns are excellent for isolating the lats and finishing a session for that 3D effect.

Variations

This exercise doesn't have any variations

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