Back Beginner

Straight Arm Pulldown

  • Lats
  • Triceps
  • Core

Cable

Abstract movement graphic. Follow the written steps below.

How to perform

  1. Attach a bar or rope to a high pulley and step back into a stable stance.

  2. Lean forward slightly with arms reaching upward and elbows softly bent.

  3. Sweep your arms down toward your thighs without turning the movement into a row.

  4. Return slowly until the arms reach overhead within a comfortable range.

Key cues

  • Keep the elbow bend consistent.
  • Keep ribs over the pelvis.
  • Move from the shoulders.

Common mistakes

  • Bending the elbows to pull more weight.
  • Arching the lower back at the bottom.
  • Using body weight to drive the handle down.

Alternatives

Other ways to move.

All exercises

Related options with different demands. Choose the one that fits your equipment and experience.