Straight Arm Pulldown
The Straight Arm Pulldown primarily works the Latissimus Dorsi, Teres Major, with secondary activation of the Pectoralis Major (Sternal), Serratus Anterior and stabilizer support from the Rectus Abdominis, Transverse Abdominis. It is a cable isolation exercise at beginner difficulty.
The Straight Arm Pulldown is an beginner isolation exercise performed with cable, following a vertical pull movement pattern. It primarily targets the Latissimus Dorsi, Teres Major, with secondary engagement of the Pectoralis Major (Sternal), Serratus Anterior. This is a bilateral pulling movement, engaging both sides of the body simultaneously.
Cable exercise with straight arms pulling bar downward isolating latissimus.
| Equipment | Cable |
|---|---|
| Difficulty | Beginner |
| Type | Isolation |
| Movement | Vertical Pull |
| Force | Pull |
| Laterality | Bilateral |
| Primary | Latissimus Dorsi, Teres Major |
| Secondary | Pectoralis Major (Sternal), Serratus Anterior |
Muscles Worked
The Latissimus Dorsi, and Teres Major are the primary movers, collectively driving the movement and absorbing the greatest share of the load. The Pectoralis Major (Sternal), and Serratus Anterior act as secondary movers, assisting the primary muscles and contributing meaningfully to the overall output. The Rectus Abdominis, Transverse Abdominis act as stabilizers, maintaining joint position and postural alignment throughout the movement.
Primary Muscles
- Primary Muscle Latissimus Dorsi (back)
- Primary Muscle Teres Major (back)
Secondary Muscles
- Secondary Muscle Pectoralis Major (Sternal) (chest)
- Secondary Muscle Serratus Anterior (chest)
Stabilizer Muscles
- Stabilizer Muscle Rectus Abdominis (core)
- Stabilizer Muscle Transverse Abdominis (core)
How to Perform
Preparation
- Attach appropriate handle to cable pulley.
- Grasp handle and face machine.
Execution
- Pull body or weight upward until upper arms are at sides.
- Lower under control to starting position.
- Repeat.
Comments
- Maintain control throughout movement to fully engage the Latissimus Dorsi, Teres Major.
Tips & Common Mistakes
- Initiate by pulling your shoulder blades down before bending your elbows.
- Avoid swinging or using momentum — control every inch of the range of motion.
- Full range of motion matters: start from a dead hang for maximum lat stretch.
Programming Suggestions
Adapt your sets and reps to your training goal. As a beginner-friendly exercise, start with lighter loads and focus on form before progressing weight.
| Strength | 3–4 sets × 6–8 reps at 75–85% 1RM with 90–120 seconds rest. |
|---|---|
| Hypertrophy | 3–4 sets × 10–15 reps at 60–75% 1RM with 60–90 seconds rest. |
| Endurance | 2–3 sets × 15–25 reps at 40–60% 1RM with 30–45 seconds rest. |
Alternative Exercises
These exercises target the same primary muscles (Latissimus Dorsi, Teres Major) and can be substituted based on your equipment or variation preferences.
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