pullisolationbeginnercable

Straight-Arm Cable Pulldown

A lat isolation exercise that removes the biceps by keeping the arms nearly straight. Great for learning to feel the lats and as a finisher.

Muscle activation

Approximate share of work; varies with grip, stance and tempo.

Primary Secondary

Vertical pull on 6 different setups — pick whatever is free in your gym. Progress is tracked separately for each.

Setup

1Set a straight bar or rope at the top of a cable column.
2Stand a step back, hinge slightly forward, and grip with arms extended and elbows softly bent.
3Brace your abs and keep your ribs down.

Execution

1Sweep the bar down in an arc toward your thighs, keeping the elbow angle fixed.
2Finish with the hands by your hips and squeeze the lats.
3Hold for a moment without shrugging.
4Let the bar rise slowly until you feel a stretch under the armpits.

Breathe out as you pull down, breathe in as the arms rise.

2-0-1-1 (eccentric-pause-concentric-pause)

Primary

Lats

Secondary

Triceps, Rear delts, Upper abs

Bending the elbows and turning it into a press-down
Lock in a soft elbow bend and keep it unchanged through the rep.
Hinging further forward to use body weight
Hold one torso angle and reduce the load.
Shrugging at the bottom
Keep the shoulders down and think about the elbows moving toward the hips.