Straight-Arm Pulldown
LatsIsolationPullCableIntermediate
Lat isolation exercise performed on a high pulley with extended arms. Only the shoulder moves, with no biceps involvement.
Visual guide
Reference photo — start and end of the movement.
How to perform
- 1.Stand facing the high pulley and grip a straight bar overhand.
- 2.Lean your torso slightly forward with your arms extended in front.
- 3.Bring the bar down to your thighs in an arc, keeping your elbows nearly straight.
- 4.Contract your lats at the bottom and return under control to the top.
Common mistakes
- ●Bending the elbows and turning it into a pulldown
- ●Using torso momentum
- ●Shrugging the shoulders
- ●Moving too much weight and losing the isolation
Proper technique
Keep a slight fixed elbow bend throughout the movement. All motion happens at the shoulder joint. Squeeze your lats at the end of every rep.
Variants
Other exercises that work the same primary muscle.
muscle map
primary
secondary
Primary
- Lats
Secondary
- Teres major
- Rear deltoid
- Triceps brachii (long head)
- Core
- Serratus anterior