Back · Shoulder extension
Straight-Arm Pulldown
The straight-arm pulldown is a cable isolation exercise where you stand facing a high pulley and sweep a bar or rope from overhead down to your thighs with your arms almost straight. Because the elbows barely bend, the biceps stay out of it and the lats do the work through a long, constant-tension arc.
Also known as: Straight arm lat pulldown, Cable pullover, Lat prayer
- Muscle group
- Back
- Movement pattern
- Shoulder extension
- Type
- Isolation
- Equipment
- Cable machine, Straight bar or rope
- Difficulty
- Beginner
What muscles does the straight-arm pulldown work?
Primary movers
- Latissimus dorsi
Assisting muscles
- Teres major
- Triceps brachii (long head)
- Rear deltoid
- Rectus abdominis
The lats extend the shoulder, pulling the arm from overhead down to the hips. With the arms straight, there is no elbow bend, so the biceps barely contribute.
The cable keeps constant tension through the whole arc, including at the bottom where free weights lose it. That makes it a good finisher or pre-exhaust for the lats.
The long head of the triceps crosses the shoulder and helps with extension, so you may feel it at the back of the arm.
Because it is an isolation exercise, light weight and control matter more than load. It is used to teach people to feel their lats.
How to do the straight-arm pulldown
Setup
- 1
Set the pulley high and attach a straight bar or rope.
- 2
Stand facing the machine and grip the attachment with arms extended overhead.
- 3
Step back, hinge slightly at the hips and keep a soft bend in the elbows.
- 4
Brace your abs and lift your chest.
Execution
- 1
Keep your arms nearly straight and pull the bar down in an arc to your thighs.
- 2
Squeeze your lats at the bottom.
- 3
Hold for a moment with your shoulders down.
- 4
Let the bar rise back up under control until you feel a lat stretch.
- 5
Keep the elbow angle fixed throughout.
- 6
Avoid shrugging.
Common straight-arm pulldown mistakes
Bending the elbows
Pulling down with bent arms turns it into a triceps pushdown.
The fix: Fix your elbow angle and move only from the shoulders.
Using too much weight
Heavy loads make you swing and use the torso.
The fix: Choose a light weight you can control for 12 to 15 reps.
Standing too upright
Standing too tall reduces the stretch and the arc.
The fix: Hinge slightly at the hips and let the lats lengthen at the top.
Rushing the return
Letting the stack fly up wastes the stretch.
The fix: Take two seconds on the way up.
How many sets and reps?
| Goal | Sets | Reps | Load | Rest |
|---|---|---|---|---|
| Hypertrophy | 3 | 12–15 | Light to moderate | 60 s |
| Pre-exhaust | 2 | 15–20 | Light | 45 s |
| Beginner | 2–3 | 12 | Light | 60 s |
Use it as a finisher after pulldowns or rows, or as a warm-up to prime your lats. Keep weights light and focus on the squeeze. If you feel it in your triceps, reduce the load.
Running the straight-arm pulldown in your next block? Hercules logs every set, shows last session's numbers before you lift, and suggests when to add weight.
Get it on Google PlayStraight-Arm Pulldown variations and alternatives
Wide Grip Lat Pulldown
AlternativeA compound pull where the elbows bend and the arms help.
Close Grip Lat Pulldown
AlternativeA neutral-grip compound pull with a long range.
Dumbbell Pullover
AlternativeA similar movement with free weights that also works the chest.
Kneeling Single Arm Lat Pulldown
AlternativeA unilateral version with a bent elbow.
Pull-Up
HarderThe bodyweight vertical pull.
Frequently asked questions
What does the straight-arm pulldown work?
The lats mostly, with some help from the teres major, rear delts and the long head of the triceps. It isolates the lats because the elbows stay straight.
Why do I feel straight-arm pulldowns in my triceps?
The long head of the triceps crosses the shoulder. A little is normal, but if it is dominant, lower the weight and keep your elbows slightly bent but fixed.
Bar or rope?
Either. A straight bar is stable, while a rope lets your hands move apart at the bottom for a stronger squeeze.
Is it better than a lat pulldown?
It isolates the lats, but it cannot be loaded as heavily. Use it alongside pulldowns, not instead of them.
How heavy should it be?
Light enough that you can keep your arms straight and control the return. Most people use well under half their pulldown weight.
Hercules tracks every straight-arm pulldown you log, shows you last session's numbers before you lift, and flags when your progress stalls.
Get it on Google Play