Straight-Bar Straight-Arm Pulldown: how to do it right
In short: The straight-arm pulldown with a straight bar isolates back width, especially the upper lats, by loading them hard in the shortened position.
How to do it, step by step
- 1Standing or leaning slightly forward, braced, grab the bar on the high pulley, shoulder-width, arms almost straight.
- 2Elbows fixed with a minimal, constant bend, don't bend them more as the reps go on.
- 3Pull the bar in an arc toward the front of your thighs, keeping your torso stable.
- 4At the end of the range, squeeze the lats hard for 1 second, as if you wanted to bring the humerus closer to your ribs.
- 5Control the return by braking over 2 to 3 seconds, without letting the load pull you upward.
The mistake to avoid
Don't bend your elbows along the way, or your triceps take over.
Other common mistakes
- Bending the elbows along the way turns the movement into a pullover: keep a minimal, frozen bend to stay in isolation.
- Rushing the end of the range without squeezing robs you of the peak tension: make sure to hold the one-second contraction at the thighs.
- Using the torso as a pendulum steals the work from the back: lock the trunk and let only the shoulder move.
- Going too heavy breaks the path: lower the weight to feel the lat from start to finish.
Muscles worked
- Main:
- Back (width)
The lats dominate, mainly the upper portion that brings the arm back and down. The teres major assists on shoulder extension. The long head of the triceps contracts as a stabilizer because the elbow stays almost fixed. The rhomboids and lower traps fix the scapula.
What to replace it with
Same muscle, same part of the movement: these exercises do the same job.
- Kneeling Straight-Arm Rope Pulldown ›
- Single-Arm Cable Straight-Arm Pulldown ›
- Chin-Over-Bar Hold ›
- High-Anchored Band Lat Pulldown ›
Frequently asked questions
How do I do this pulldown correctly?
Standing or leaning slightly forward, braced, grab the bar on the high pulley, shoulder-width, arms almost straight. Elbows fixed with a minimal, constant bend. Pull the bar in an arc toward the front of your thighs, keeping your torso stable, then squeeze the lats hard for a second at the end of the range. Control the return by braking over 2 to 3 seconds.
How far do I go with the bar?
Pull to the front of your thighs and lock the contraction for a second, as if you wanted to bring the humerus closer to your ribs. On the way back, let your arms rise high to lengthen the lat, but never let the load pull you or release the tension in the low position.
Where should I feel it?
You should feel the lats, especially their upper portion, with the teres major helping. The triceps contracts as a stabilizer since the elbow stays almost fixed, so a bit of feeling there is normal, but it shouldn't dominate. If your back isn't talking, go lighter and look for the mind-muscle connection during the second of squeeze.
What tempo should I use?
Pull in a controlled way, hold a full second of contraction at the end of the range, then brake the return over 2 to 3 seconds. It's a contraction move, not raw strength: the slow tempo on the return is worth more than the load here.