Straight Arm Cable Pulldown
Primary Muscle Group: Latimus Dorsi
Secondary Muscle Group: Shoulders, Biceps
Equipment Needed: Cable Machine, Wide Grip Attachment
The Benefits of Straight Arm Cable PullDown
The Straight Arm Cable PullDown is a variation of the lat pulldown and an exercise used to build the muscles of the back. While the exercise will primarily target the lats, you will also notice a good amount of bicep and middle back activation.
The back is a muscle group that requires a lot of variation in order to grow. So, experiment with several different angles and hand positions to maximize your back activation and muscle growth.
The straight arm lat pulldown mimics the movement of a dumbbell pullover. The emphasis should be on feeling the entire range of motion and the contraction, rather than the amount of weight you use on this exercise.
The straight arm lat pulldown can be performed during your back workouts, upper body workouts, pull workouts, and full body workouts.
If you are looking for other exercises that are the best for building muscle or wanting to lose body fat then you should check our Free Workout Plan or our Workout Plans With Coaching for professionally designed workout plans that have been proven to get results.
The Risks of doing Straight Arm Cable PullDown
Some exercisers arch their backs during this exercise. This can cause injury to the lower back. Maintain good posture during both the opening and closing phases of this exercise by sitting tall with your back maintaining contact with the pad behind you.
So before giving the Straight Arm Cable PullDown a go, here's exactly how to do them without risking pain or injury.
How To Do Straight Arm Cable PullDown
1. Attach a wide grip handle to a cable stack and assume a standing position.
2. Grasp the handle with a pronated grip (double overhand) at roughly shoulder width and lean forward slightly by hinging at the hips.
3. Keep the elbow slightly flexed and initiate the movement by depressing the shoulder blades and extending the shoulders.
4. Pull the bar to your thigh until the lats are fully contracted and then slowly lower under control.
5. Repeat for the desired number of repetitions.
For Perfect Technique
Keep your abdominal muscle tight as you pull the bar into your body to ensure you don’t arch excessively through the spine.
If you feel your biceps being overused and your back remaining under active, consider utilizing a false grip (don’t wrap the thumb around the dumbbell).
Don’t allow the head to move forward as you pull during the exercise.
If you can’t seem to feel your lats engaging, try to “screw your shoulders” into their sockets by pointing your elbows behind your body.
Variations
Once you have mastered the Straight Arm Cable PullDown Exercise you can try alternative exercises that target similar muscle groups such as;
How To Do Back Extensions
1. Setup in a hyperextension machine with your feet anchored and torso roughly perpendicular to your legs at a 45-degree angle.
2. Begin in a hinged position with your arms crossed and initiate the movement by flexing your glutes.
3. Extend the hips and finish with your body in a straight line.
4. Repeat for the desired number of repetitions.
Close Grip Lat Pull Down Instructions
1. Attach a wide grip handle to the lat pulldown machine and assume a seated position.
2. Grasp the handle with a pronated grip (double underhand) at shoulder width.
3. Initiate the movement by depressing the shoulder blades and then flexing the elbow while extending the shoulder.
4. Pull the handle towards your body until the elbows are in line with your torso and then slowly lower the handle back to the starting position under control.
5. Repeat for the desired number of repetitions.