The cable straight-arm pull-down is an isolation exercise for building muscle and strength in the Lattisimus Dorsi (Lats). Now, the benefit of using cables is that they keep constant tension on the muscle during the movement, and this is ideal for muscle hypertrophy.
But, this exercise isn’t meant to be a sheer mass builder due to how the exercise is performed and you likely won’t be able to use maximum poundages and still maintain good form. So, the cable straight-arm pull-down makes for a great finisher exercise after your compound movements.
It’s a great variation of the seated cable pull-down and will yield results you’ll be satisfied with.
In This Exercise:
- Target Muscle Group: Latissimus Dorsi
- Type: Strength
- Mechanics: Isolation
- Equipment: Cable machine, straight bar attachment
- Difficulty: Beginner
- Attach a straight bar to the highest notch on one side of the cable machine.
- Then, stand with legs hip-width apart and grab the bar with your arms extended. Keep your elbows slightly bent.
- Now, tighten your lats and pull the bar down until your hands are by your sides. Exhale during this portion of the exercise.
- Then, raise your arms back up to the starting position.
- Repeat for the desired number of reps.
Variations & Tips:
- You can also use a single grip and isolate one side at a time.
- Keep a slight bend in your elbow during the exercise.
- Don’t go so heavy to where you lose form, and avoid using momentum to keep the tension on the target muscle.
- Your core helps to stabilize your torso during the movement.
- The cable straight-arm pull-down is a great variation for developing the lats.
Watch: How to do the cable straight-arm pull-down
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