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Cable Straight Arm Pulldown

Lats TricepsAbs Isolation Cable machine
Demo (loops)

How to do it

Starting position

  1. Set the pulley overhead and attach a bar.
  2. Grip the bar shoulder-width apart and take one or two steps back.
  3. Push your hips back slightly and lean your torso forward.
  4. With your arms extended, bend your elbows just slightly and keep them pinned.

Movement

  1. Keep your arms straight and press the bar down toward your thighs.
  2. Feel your lats squeeze under your armpits.
  3. Pause briefly in front of your thighs.
  4. Resist the tension and raise your arms back overhead.

Breathing

Exhale as you push down, inhale as you raise.

Cautions

  • If you bend your elbows, it turns into a pulldown and your biceps take over.
  • If you swing your torso up and down, momentum does the work instead of your back.
  • If you make the weight heavy, your arms bend automatically, so keep it light.

Exercise info

Primary musclesLats
Secondary musclesTriceps · Abs
EquipmentCable machine
Movement patternIsolation
Rep range12–15 reps
13 similar exercises

Representative exercise: Cable Straight Arm Pulldown

How GYMKC sets the weight for this exercise

For example, if you do 12 reps with 40 kg and log that you could have done about 2 more, GYMKC estimates your 1RM at about 62.6 kg.

With the cable machine, each step is 5 kg (10 lb), so the next weight is 45 kg. Within your 12–15 reps target, the sets you log decide whether to add reps first or add weight.

These numbers are an example of how the calculation works. Your actual prescription is recalculated every set from your own records. See how the calculation works

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Related exercises

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This information is based on our analysis of public content from evidence-based training experts in Korea and abroad. It is not a substitute for medical advice. Weights and sets differ from person to person. The GYMKC app uses the sets you log to calculate the weight and reps for your next set.