Cable Bar Straight Arm Pull Down
Auto DetectedCable straight-arm pulldown that targets lats and rear delts to build back hypertrophy and strength; isolates shoulder extension with controlled arm path.
About Exercise
Equipment
Single Cable Machine
Difficulty
2/5 • Intermediate
Primary Muscle Groups
Lats
Secondary Muscles
Traps, Forearms
Accessory Muscles
Abs
Popularity Score
8
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapLats
10/10Teres Major
Shoulders
7/10Rear Delts
Traps
4/10Lower Traps
Forearms
3/10Abs
2/10Programming
Typical Rep Range
8-15 reps
Rest Between Sets
60-90 seconds
How to Perform
Attach straight bar to high pulley on cable machine. Stand facing machine, step back for tension, feet shoulder-width, hinge forward 30-45 degrees at hips with neutral spine, arms extended overhead with slight elbow bend.
- Grip bar overhand wider than shoulders.
- Engage core and retract scapulae.
- Pull bar down in arc to hips using lats.
- Keep arms straight with slight elbow bend.
- Squeeze lats at bottom.
- Slowly return to start, resisting weight.
- Maintain tension without letting stack touch.
Coaching Tips
Form Cues
- Lead with armpits
- Keep elbows soft
- Squeeze at bottom
- Control the return
- Stay hinged forward
- Scapulae down and back
Breathing
Inhale during return phase; exhale as you pull down while bracing core.
Tempo
2-1-1
Range of Motion
Start with arms fully extended overhead to feel lat stretch; end with hands at hips or thighs with full lat contraction.
Safety
Safety Notes
- Avoid elbow hyperextension
- Maintain neutral spine
- Use light weight for form
- Stop if shoulder pain occurs
- Engage core to protect back
- Consult doctor for pre-existing injuries
Spotting
Not typically required; use machine safeties if available.
Common Mistakes
- Bending elbows too much
- Using momentum or swinging
- Rounding lower back
- Letting weight stack touch
- Incomplete range at top
- Gripping too tight
When to Avoid
- Shoulder impingement
- Acute back pain
- Elbow injuries
Flexibility Needed
- Shoulder flexion to 180 degrees
Build Up First
- Basic lat pulldown form
- Core bracing competency
Also known as
Straight-Arm Lat Pulldown, Straight-Arm Cable Pulldown
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