Fitness Volt
  • Bodybuilding
  • Powerlifting
  • Strongman
  • Workouts
    • Training
    • Exercise Guides
    • Workout Plans
    • Celebrity Workouts
    • Training Programs
  • Nutrition
    • Supplements
    • Diet
    • Diet Plans
    • Nutrition Tips
  • More
    • CrossFit
    • News
      • Results
      • Mr. Olympia 2022
      • 2022 WSM
      • Arnold Classic
    • Fitness Calculator
    • Food Facts
    • Profiles
    • Motivation
    • Videos
    • MMA
    • Deals
  • Reviews
No Result
View All Result
Fitness Volt
  • Bodybuilding
  • Powerlifting
  • Strongman
  • Workouts
    • Training
    • Exercise Guides
    • Workout Plans
    • Celebrity Workouts
    • Training Programs
  • Nutrition
    • Supplements
    • Diet
    • Diet Plans
    • Nutrition Tips
  • More
    • CrossFit
    • News
      • Results
      • Mr. Olympia 2022
      • 2022 WSM
      • Arnold Classic
    • Fitness Calculator
    • Food Facts
    • Profiles
    • Motivation
    • Videos
    • MMA
    • Deals
  • Reviews
No Result
View All Result
Fitness Volt
No Result
View All Result
Back

Cable Straight Arm Pulldown Exercise Guide and Videos

This is a must-have exercise in your training routine if you expect to perform better on your compound lifts. In this guide, we've explained how to do it, tips, variations, and the best methods for including it in your training routine.
Matthew Magnante

Written by Matthew Magnante

Last Updated onOctober 22, 2020

Cable Straight Arm Pulldown

Cable Straight Arm Pulldown

The cable straight arm pulldown (with rope) is an exercise that we highly recommend not just because it’s an effective lat builder, but because it increases scapular strength and stability. This is crucial for being able to maintain a safe and string lifting posture when it comes to performing the multi-joint, compound lifts such as deadlifts, pull-ups, squats, and bench presses. 

In this article, we’ve explained how to do this exercise with tips, variations, and some information on how to include it in your training regime. 

Cable Straight Arm Pulldown Guide: Show
  • 1. In This Exercise:
  • 2. Muscles Worked
    • 2.1. Deltoid Posterior
    • 2.2. Teres Major
    • 2.3. Triceps Brachii
  • 3. How To Do The Cable Straight Arm Pulldown (with rope)
    • 3.1. Here’s a video example… (same exercise different name)
    • 3.2. Cable straight arm pulldown tips
  • 4. 4 Variations/Alternatives
    • 4.1. Smith machine straight arm pushdown
    • 4.2. To do it:
    • 4.3. Barbell pullover
    • 4.4. TRX straight arm pushdown
    • 4.5. Resistance band straight arm pulldown
  • 5. Using Cable Straight Arm Pulldown in Your Training Routine
    • 5.1. Finisher/accessory
    • 5.2. Before your compound lifts
    • 5.3. Before and on between your compound lifts
    • 5.4. Sets/Reps
  • 6. Wrapping Up

Here’s a guide to the cable straight arm pulldown (with rope)…

In This Exercise:

  • Target Muscle Group: Latissimus dorsi
  • Type: Stability, strength, and function
  • Mechanics: Isolation
  • Equipment: Cables, rope attachment 
  • Difficulty: Beginner

Muscles Worked

We’ve provided a small description of each muscle group involved in this exercise. 

Deltoid Posterior

The deltoid posterior or rear delts are one of the three heads that make up the shoulder muscles. With the other two heads, the deltoid posterior assists in abducting the arm past 15 degrees. It also helps the anterior head to stabilize the arm while the lateral head abducts the arms from 15-100 degrees, and works with the latissimus dorsi to extend the arm while walking. 

Teres Major

The teres major is a thick muscle of the shoulder joint that medially rotates and adducts the arm and stabilizes the shoulder joint. Unlike the teres minor, it’s not a rotator cuff muscle. 

Triceps Brachii

The triceps is a three-headed muscle (long, medial, and lateral head) of the upper arm locates opposite the biceps. Its primary function is extension of the forearm at the elbow joint, although it can help stabilize the elbow during fine movements such as writing. 

Related: Do Straight Arm Pulldowns For Wider, More Powerful Lats

How To Do The Cable Straight Arm Pulldown (with rope)

While this isn’t necessarily a complex exercise to perform, you will want to pay attention to proper lifting technique if you want to maximize the utility of this movement. Here are step-by-step instructions for this exercise.

  1. Slide the cable pulley to the highest notch on the machine and attach a double-sided rope.
  2. Grip the rope with both hands and stand facing the pulley with feet about shoulder-width apart. Take a step back if you need to. 
  3. With your arms extended straight out in front of you, back straight, lats tight, shoulders back, and chest up, drive your elbows down and back. Pull the handles away from each other and move your hands past your sides. 
  4. Allow your arms to slowly return to the starting position and repeat.

Here’s a video example… (same exercise different name)

Cable straight arm pulldown tips

  • This is not a maximal load exercise. Use a weight that will allow you to use a full range of motion and that will not cause you to have to use momentum. It’s also about creating good lifting posture habits. 
  • Using a rope will allow you to extend your arms past your body to further engage the back muscles. Take advantage of this while using the rope. 
  • Lean your torso slightly forward before you begin the exercise. 

4 Variations/Alternatives

The cable straight arm pulldown is an essential exercise for improving scapular strength and stability. However, there are other exercises that train the same muscles and function. Here are four variations/alternatives that we recommend. 

Smith machine straight arm pushdown

This is an underrated exercise without a doubt, likely because of cables and machines. But you can use your own body weight as the resistance to work the same muscles. We don’t have a video example to show you how to do it but we’ve done our best to explain it below. 

To do it:

  1. Set the Smith machine bar high enough to where you can lie on the floor underneath it and grip it with your arms fully extended. 
  2. Grip the bar with hands about shoulder-width apart and lift your butt off the ground so that only your heels are touching the ground as if you were doing an inverted row. 
  3. Move your feet back so that your legs are now bent and not extended. The bar should be more so over your stomach than your chest. 
  4. With your arms fully extended, chest up, and lats engaged, pretend that you’re pushing the bar down which will cause your body to raise up past the bar. Your legs should straighten out or come close to it during this portion of the movement. 
  5. As you come back down, your legs with bend and you can reset for the next rep. 

Barbell pullover

Barbell Pullover

The barbell pullover has lost some of its popularity due to fancy machines and the fact that some people may not feel it working as well as they do some of the other variations. But it’s still a beneficial movement for developing the same muscles as the straight arm pulldown when done correctly. The decline bent-arm pullover variation is a great exercise as well that’ll allow you to use more weight. 

And you could use two dumbbells to replicate this same exercise as it’s a better option than the single dumbbell pullover that may be more effective for emphasizing the chest muscles. 

TRX straight arm pushdown 

Like the previous variation/alternative, the TRX trainer allows you to use your own body weight as resistance. You can set it up almost anywhere and get a good workout which is an advantage, and like the Smith machine variation, you’ll set up as if you’re doing an inverted row and use your legs to assist in the movement.

Related article: Best TRX Exercises For A Rock-Solid Back

Resistance band straight arm pulldown

If you don’t have access to cables and a rope attachment, you can use resistance bands instead to get the same effect. You wrap one end around something higher than your head and replicate the movement by gripping both ends of the band.

Also check out 12 Top Resistance Bands Reviewed for 2022

Using Cable Straight Arm Pulldown in Your Training Routine 

We recommend incorporating the cable straight arm pulldown (with rope) in either of three ways. 

Finisher/accessory

This exercise is great as a finisher or in addition to your other accessory exercises. You want to take this time and really focus on developing scapular function that will carry over to the big lifts. 

Before your compound lifts

Another way to do it is to do one to two sets before your bigger lifts. This allows you to practice maintaining the proper lifting posture so that you remember to use the correct form when you get to the lift. 

Before and on between your compound lifts 

The last method is to utilize the cable straight arm pulldown before and in between sets of your compound lifts such as the deadlift. This provides the same benefits as the previously mentioned method. 

Sets/Reps

For this exercise, we recommend 3-4 sets of 8-12 reps to ensure that you’re not using too much weight which could cause you to use poor form, taking away from the effectiveness of the exercise.  

But this is a good rep range so that you don’t train too light as you still want to use enough weight to where you’re forced to maintain proper form against a challenging level of resistance. But feel free to vary your reps outside of this rep range if it works better for you. 

Wrapping Up

The cable straight arm pulldown (with rope) is not only a good lat-building exercise but it helps to improve lifting posture so that you can move heavy poundages safely and effectively.

We’d even go as far as to say that it’s a necessary component of training that you shouldn’t neglect. So, take this information and apply it to your training to start making progress. 

Published: 22 October, 2020 | 3:12 PM EDT

For the latest news and updates please follow us on YouTube, Instagram, Facebook and Twitter.
Facebook Twitter Reddit Flipboard LinkedIn
Categories: Back Exercise Guides
Previous Post

Keone Pearson Will Sit Out 2020 Olympia: “I’m Dealing With a Few Mental Battles”

Next Post

Flex Lewis Details Injuries That Led to Withdrawal From 2020 Olympia

Matthew Magnante

Matthew Magnante

Matthew has had a passion for fitness since elementary school and continues to research and learn how to build muscle effectively through training and diet. He also loves to help others to achieve their fitness goals and spread the knowledge where needed. Matthew's other passions include learning about mindfulness, strolling through nature, and always working to improve overall.

Recommended For You

Latissimus Dorsi Exercises

The Best Latissimus Dorsi Exercises to Build Bigger Lats

A lot of bodybuilders are guilty of spending too much time training the muscles they can see in the mirror....

Best Isolation Exercises

86 Best Isolation Exercises By Muscle Groups

Isolation exercises are single-joint movements that target a specific muscle group. They are incredibly effective at improving your muscle conditioning...

Build Bigger Back Workout

How to Build a Bigger Back From Top to Bottom

Wide lats, thick traps, and a railroad-like lumbar are desires of most lifters. The problem is that only a few...

Kettlebell Sumo High Pull Guide

Kettlebell Sumo High Pull — How To, Variations and Muscles Worked

The kettlebell sumo high pull (or kettlebell sumo deadlift high pull) is a functional exercise that also builds strength and...

Barbell Kneeling Squat: How-To, Muscles Worked, Benefits and Variations

Barbell Kneeling Squat: How-To, Muscles Worked, Benefits and Variations

The barbell kneeling squat is an off-kilter leg-focused exercise that could actually be described as a reverse leg extension. Instead...

Leave a Reply Cancel reply

Your email address will not be published. Required fields are marked *

Latest

Calum Von Moger Issues Statement

Calum von Moger Issues Statement Regarding Recent Troubles: “I’m Sick of Fake People. Period.”

Rob Kearney Teaches Mat Fraser

Rob Kearney Demonstrates Log lifts and Heavy Dumbbell Presses to Mat Fraser And Mal O’Brien

Total Body Water Calculator

Total Body Water (TBW) Calculator

Recent Reviews

Best Cacao Nibs

10 Best Cacao Nibs of 2022

Ghost Legend Pre-Workout Review

Ghost Legend Pre-Workout Review

Best Vitamin C Supplements 1

10 Best Vitamin C Supplements of 2022

Fitness Volt

At FitnessVolt.com Our mission is to help our readers to achieve their fitness goals, regardless of where you’re at on your journey, we are on a mission to educate You with the latest from strength and fitness space. Read more.

Email: sm(at)fitnessvolt.com

Disclosure: FitnessVolt.com has an affiliate relationship with different brands and is a participant in the Amazon Services LLC Associates Program. However, our reviews are based on well research backed analysis.

Follow Us

Trending Topics

  • Mr. Olympia
  • Bodybuilding
  • Strongman
  • Powerlifting
  • CrossFit
  • At Home Workouts
  • Bodyweight Exercises
  • Best Pre-workouts
  • Best Fat Burners
  • Bodybuilding Diet
  • Bicep Workouts
  • Triceps Workouts
  • Chest Exercises
  • Back Workouts
  • Leg Workouts
  • Front Squat Guide
  • Calf Workouts & Exercises
  • Forgotten Exercises
  • Jefferson Deadlift

Calculators

  • Calorie Burning Calculators
  • IF Calculator
  • TDEE Calculator
  • Calorie Calculator
  • Keto Calculator
  • RMR Calculator
  • Macronutrient Calculator
  • Creatine Calculator
  • Wilks Calculator
  • EER Calculator
  • FFMI Calculator
  • IBW Calculator
  • LBM Calculator
  • Fat Intake Calculator
  • Calories Burned Swimming
  • Calories Per Meal Calculator

  • Food Nutrition Analysis
  • Carb Cycling Calculator
  • Weight Gain Calculator
  • Weight Loss Calculator
  • Calories Burned Calculator
  • Strength Standards
  • One Rep Max Calculator
  • Body Fat Calculator
  • EER Calculator
  • Weight Loss Percentage
  • Treadmill Calorie Calculator
  • Body Surface Area Calculator
  • Running Pace Calculator
  • Bench Press Calculator
  • Protein Calculator
  • Water Intake Calculator
  • Body Type Quiz
  • Steps to Miles Calculator
  • Calorie Deficit Calculator
  • Home
  • About
  • Jobs
  • Accessibility
  • Advertise
  • Contact
  • Syndication
  • Sitemap
  • DMCA
  • Copyrights
  • Terms
  • Privacy

© Copyright 2010 - 2022 Fitness Volt IBC. All Rights Reserved.

No Result
View All Result
  • Bodybuilding
  • Powerlifting
  • Strongman
  • CrossFit
  • Workouts
  • Mr. Olympia
  • Exercise Guides
    • Arms
    • Back
    • Chest
    • Core
    • Legs and Glutes
    • Shoulders
  • Training
  • Nutrition
  • Reviews
  • More
    • 2022 WSM
    • Diet
    • News
    • Arnold Classic
    • Motivation
    • Videos
    • Food Facts
    • Deals
    • Fitness Calculator

© Copyright 2010 - 2022 Fitness Volt IBC. All Rights Reserved.