Back / Beginner / Isolation (single joint)

Straight-Arm Pulldown

A standing cable pulldown with straight arms that isolates the lats through shoulder extension.

At a glance

Primary

Lats

Secondary

Triceps, Rear delts, Abs, Serratus anterior

Equipment

Cable station

Movement pattern

Straight-arm pull (shoulder extension)

Level

Beginner

Type

Back, Isolation (single joint)

How to do it

1. Stand facing a high pulley with a straight bar, feet hip-width apart.
2. Grasp the bar with an overhand grip and hold it at shoulder height with arms straight.
3. Keeping the elbows almost straight, pull the bar down in an arc to your thighs.
4. Return the bar slowly to shoulder height.

Tips

• Keep the torso still; do not bend the elbows.
• Brace the core.

Common mistakes

• ✗ Lowering the weight too far behind the head.

  Why it hurts: The shoulder is stretched overhead under a long lever, which can irritate the rotator cuff and the front of the shoulder.

  ✓ Instead: Stop when the arms are in line with the torso, or earlier if the shoulder pinches. Swimmers benefit from the pattern but not from forcing the stretch.

• ✗ Ribs flare and the back arches.

  Why it hurts: The lower back compensates for limited shoulder mobility.

  ✓ Instead: Keep the ribs down and the core braced; the range ends where the ribs start to lift.

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