Machine Straight Arm Pulldowns
Cable straight-arm pulldown — direct lat isolation through pure shoulder extension.
Level: Foundation
Primary: Back - Upper
Movement: Isolation
Tags: Pull
Type: Strength (Weight Lifting)
Equipment: Machine
Sports: Football Swimming
Target muscles
The latissimus dorsi drive shoulder extension. The lower trapezius and rhomboids contribute. The triceps stabilize the straight arm. As an isolation exercise, this loads the lats through their primary function without recruiting the biceps.
How to perform
Setup
Stand at a cable machine. Grip a bar attachment at shoulder height with straight arms. Slight forward lean.
Execution
With arms remaining nearly straight (slight elbow bend that stays consistent), pull the attachment down toward the thighs by engaging the lats. Squeeze at peak. Slowly return to the starting position.
Common mistakes
- Bending the elbows during the rep.
- Pulling primarily with the triceps.
- Going too heavy.
- Cutting the bottom range.
- Using body english.
Progressions and regressions
Regress to lighter loads. To progress, work pause pulldowns, single-arm variants.
Programming notes
Lat isolator. 3 sets of 12-15 reps, twice a week.
