10 Best Cable Straight Arm Pulldown Alternatives for Any Setup

Ranked Cable Straight Arm Pulldown Alternatives

10 substitutes, ranked by how closely each one matches the Cable Straight Arm Pulldown on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Open "How to perform this exercise" on a card for the steps; every card title links to that exercise's own alternatives page. Harder versions are tagged as progressions and kept out of the top spot even when they score higher.

1. Best match

   Play demonstration

   1. Cable Straight Arm Pulldown (With Rope)

   99% match

   • Lats
   • Cable
   • Beginner
   • Isolation

   It uses the same equipment and still works the lats.

   How to perform this exercise

   1. Attach a rope to the cable machine at the highest setting.
   2. Stand facing the machine with your feet shoulder-width apart.
   3. Grasp the rope with both hands, palms facing down.
   4. Extend your arms fully in front of you, keeping your elbows slightly bent.
   5. Engage your lats and slowly pull the rope down towards your thighs, keeping your arms straight.
   6. Pause for a moment at the bottom, then slowly release the tension and return to the starting position.
   7. Repeat for the desired number of repetitions.

   Sets and reps: 3 sets of 10 to 15 reps.

   Why this matches

   • Movement: straight-arm pulldown, the same as the Cable Straight Arm Pulldown
   • Primary muscle: lats, the same as the Cable Straight Arm Pulldown
   • Equipment: a cable, the same as the Cable Straight Arm Pulldown
   • Body position: standing, the same as the Cable Straight Arm Pulldown
2. Play demonstration

   Progression

   2. Cable Lying Extension Pullover (With Rope Attachment)

   91% match

   • Lats
   • Cable
   • Intermediate
   • Isolation

   Pick this when you want a harder version that still works the lats.

   How to perform this exercise

   1. Attach a rope to a cable machine and set the pulley at the highest position.
   2. Lie down on a bench with your head towards the cable machine.
   3. Hold the rope with both hands and extend your arms straight up above your chest.
   4. Keeping your arms straight, slowly lower the rope behind your head while maintaining control.
   5. Pause for a moment at the bottom, then slowly raise the rope back to the starting position.
   6. Repeat for the desired number of repetitions.

   Sets and reps: 3 sets of 10 to 15 reps.

   Why this matches

   • Primary muscle: lats, the same as the Cable Straight Arm Pulldown
   • Equipment: a cable, the same as the Cable Straight Arm Pulldown
   • Body position: lying on your back, not standing
3. 

   Progression

   3. Rope Straight-arm Pulldown

   86% match

   • Lats
   • Cable
   • Intermediate
   • Isolation

   How to perform this exercise

   1. Attach a rope to a high pulley and make your weight selection. Stand a couple feet back from the pulley with your feet staggered and take the rope with both hands. Lean forward from the hip, keeping your back straight, with your arms extended up in front of you. This will be your starting position.
   2. Keeping your arms straight, extend the shoulder to pull the rope down to your thighs.
   3. Pause at the bottom of the motion, squeezing your lats.
   4. Return to the starting position without allowing the weight to fully rest on the stack.

   Sets and reps: 3 sets of 10 to 15 reps.

   Why this matches

   • Movement: straight-arm pulldown, the same as the Cable Straight Arm Pulldown
   • Primary muscle: lats, the same as the Cable Straight Arm Pulldown
   • Equipment: a cable, the same as the Cable Straight Arm Pulldown
   • Body position: standing, the same as the Cable Straight Arm Pulldown
4. Play demonstration

   4. Cable Pushdown (Straight Arm)

   86% match

   • Lats
   • Cable
   • Intermediate
   • Isolation

   It still works the lats, through a different movement.

   How to perform this exercise

   1. Attach a straight bar to a high pulley cable machine.
   2. Stand facing the machine with your feet shoulder-width apart and a slight bend in your knees.
   3. Grasp the bar with an overhand grip, keeping your arms straight and your palms facing down.
   4. Engage your core and keep your back straight as you exhale and push the bar down towards your thighs.
   5. Pause for a moment at the bottom, then slowly return the bar to the starting position while inhaling.
   6. Repeat for the desired number of repetitions.

   Sets and reps: 3 sets of 10 to 15 reps.

   Why this matches

   • Primary muscle: lats, the same as the Cable Straight Arm Pulldown
   • Equipment: a cable, the same as the Cable Straight Arm Pulldown
   • Body position: standing, the same as the Cable Straight Arm Pulldown
5. Play demonstration

   5. Cable Shrug

   76% match

   • Traps
   • Cable
   • Beginner
   • Isolation

   A looser match: it uses the same equipment, but it works the traps rather than the lats.

   How to perform this exercise

   1. Stand facing the cable machine with your feet shoulder-width apart.
   2. Grasp the cable handles with an overhand grip and let your arms hang down in front of you.
   3. Keeping your arms straight, shrug your shoulders up towards your ears.
   4. Hold the contraction for a moment, then slowly lower your shoulders back down to the starting position.
   5. Repeat for the desired number of repetitions.

   Sets and reps: 3 sets of 10 to 15 reps.

   Why this matches

   • Primary muscle: traps, not lats
   • Equipment: a cable, the same as the Cable Straight Arm Pulldown
   • Body position: standing, the same as the Cable Straight Arm Pulldown
6. Play demonstration

   Progression

   6. Cable Lateral Pulldown (With Rope Attachment)

   76% match

   • Lats
   • Cable
   • Intermediate
   • Compound

   How to perform this exercise

   1. Attach a rope attachment to the cable machine at a high position.
   2. Stand facing the machine with your feet shoulder-width apart.
   3. Grasp the rope with an overhand grip, palms facing each other.
   4. Keep your back straight and lean slightly back.
   5. Pull the rope down towards your sides, squeezing your shoulder blades together.
   6. Pause for a moment at the bottom of the movement.
   7. Slowly release the tension and allow the rope to return to the starting position.
   8. Repeat for the desired number of repetitions.

   Sets and reps: 3 or 4 sets of 6 to 10 reps.

   Why this matches

   • Primary muscle: lats, the same as the Cable Straight Arm Pulldown
   • Equipment: a cable, the same as the Cable Straight Arm Pulldown
   • Body position: seated, not standing
7. Play demonstration

   7. Barbell Bent Arm Pullover

   73% match

   • Lats
   • Barbell
   • Intermediate
   • Isolation

   A good swap when you have a barbell to work with, and it still works the lats.

   How to perform this exercise

   1. Lie flat on a bench with your head at one end and your feet on the floor.
   2. Hold a barbell with a shoulder-width grip and extend your arms straight above your chest.
   3. Lower the barbell behind your head while keeping your arms slightly bent.
   4. Pause for a moment, then raise the barbell back to the starting position.
   5. Repeat for the desired number of repetitions.

   Sets and reps: 3 sets of 10 to 15 reps.

   Why this matches

   • Primary muscle: lats, the same as the Cable Straight Arm Pulldown
   • Equipment: free weights, not a cable
   • Body position: lying on your back, not standing
8. Play demonstration

   8. Barbell Decline Bent Arm Pullover

   72% match

   • Lats
   • Barbell
   • Intermediate
   • Isolation

   How to perform this exercise

   1. Lie down on a decline bench with your head lower than your hips and your feet secured.
   2. Hold a barbell with a pronated grip (palms facing away from you) and extend your arms straight above your chest.
   3. Lower the barbell behind your head in a controlled manner, keeping your arms slightly bent.
   4. Pause for a moment, then raise the barbell back to the starting position by contracting your lats.
   5. Repeat for the desired number of repetitions.

   Sets and reps: 3 sets of 10 to 15 reps.

   Why this matches

   • Primary muscle: lats, the same as the Cable Straight Arm Pulldown
   • Equipment: free weights, not a cable
   • Body position: lying on your back, not standing
9. Play demonstration

   9. Barbell Decline Wide-grip Pullover

   72% match

   • Lats
   • Barbell
   • Intermediate
   • Isolation

   How to perform this exercise

   1. Lie on a decline bench with your head lower than your hips and your feet secured.
   2. Hold a barbell with a wide grip and extend your arms straight above your chest.
   3. Lower the barbell behind your head in a controlled manner, keeping your arms straight.
   4. Pause for a moment, then raise the barbell back to the starting position.
   5. Repeat for the desired number of repetitions.

   Sets and reps: 3 sets of 10 to 15 reps.

   Why this matches

   • Primary muscle: lats, the same as the Cable Straight Arm Pulldown
   • Equipment: free weights, not a cable
   • Body position: lying on your back, not standing
10. Play demonstration

    10. EZ Bar Lying Bent Arms Pullover

    72% match

    • Lats
    • Ez-barbell
    • Intermediate
    • Isolation

    How to perform this exercise

    1. Lie flat on a bench with your head at one end and your feet on the floor.
    2. Hold the EZ barbell with a pronated grip (palms facing away from you) and your hands shoulder-width apart.
    3. Extend your arms straight above your chest, keeping a slight bend in your elbows.
    4. Lower the barbell in an arc motion behind your head, maintaining the slight bend in your elbows.
    5. Pause for a moment, then return the barbell to the starting position by reversing the arc motion.
    6. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 10 to 15 reps.

    Why this matches

    • Primary muscle: lats, the same as the Cable Straight Arm Pulldown
    • Equipment: free weights, not a cable
    • Body position: lying on your back, not standing