Straight-Arm Pulldown
Learn the setup, execution, cues, mistakes, and safer progressions for this movement before adding load.
- Latissimus Dorsi
- Cable Machine
- Intermediate
Set up
- Set up the cable machine so you can move without reaching or shifting to find position.
- Stack the joints around the latissimus dorsi target and brace before the first repetition.
- Start with a load and range that you can repeat without compensating.
Execute
- Move through a controlled range while keeping the latissimus dorsi as the main target.
- Pause briefly at the strongest position instead of bouncing through it.
- Return to the start with the same control you used to begin.
Coach cues
- Stay stacked.
- Move with intent.
- Control the return.
- Stop one clean rep before form breaks.
Common mistakes
- Adding load before owning the range.
- Using momentum to finish a repetition.
- Letting posture change as fatigue rises.
- Rushing the eccentric phase.
Breathing
Brace before each repetition, inhale on the return, and exhale as you pull.
Tempo
Pause briefly at the contracted position; do not turn the return into a drop.
Safety check
Keep the spine and ribcage controlled. Reduce load when the lower back starts doing the work.
Make it easier
Reduce load, shorten the range slightly, or choose a supported variation.
Make it harder
Add a pause, a slower eccentric, or a small amount of load only after every repetition is consistent.
