Muscles worked
What the straight-arm pulldown trains
Tap a muscle to see just that one and what it does in the lift.
Before the first rep
How to set up
- 01
Set the pulley high. Put the cable at the top of the column and attach a straight bar or a rope.
- 02
Grip. Take an overhand grip on the bar about shoulder width, or hold the rope ends with your palms facing each other.
- 03
Step back. Walk back one or two steps so the cable has tension with your arms reaching up and forward at about eye level.
- 04
Stance and lean. Feet about hip width, knees soft, and lean forward slightly from the hips with a flat back.
- 05
Lock the arm shape. Straighten your arms with a soft bend in the elbows, pull your shoulders down away from your ears, and keep both the same for the whole set.
Step by step
How to do the straight-arm pulldown
- 01
Brace. Take a breath and tighten your stomach so your ribs stay down and your back stays flat.
- 02
Sweep down. Pull your hands down in a wide arc toward your thighs by driving your upper arms down, not by bending your elbows.
- 03
Finish at the thighs. Stop when your hands reach the front of your thighs and squeeze your lats for a moment. Your torso stays still.
- 04
Return. Let the bar or rope rise back along the same arc to about eye level, slowly, feeling the lats stretch.
- 05
Repeat. Start the next rep from that same height without letting your shoulders shrug up toward the cable.
Cues to say in your head
- Arms stay long
- Elbow bend stays fixed
- Shoulders away from ears
- Pull with your armpits
- Hands to your thighs
- Ribs down
Fix these first
Common mistakes
Bending the elbows as you pull
Keep the same soft elbow bend all the way. If your elbows fold, it turns into a triceps pushdown; lighten the weight.
Rocking the torso to move the weight
Hold your hip lean still for the whole set. The arms move, the body does not.
Shrugging at the top
Stop the return at about eye level and keep your shoulders pulled down before each rep starts.
Going too heavy
This is a small, strict movement. Pick a weight you can sweep down smoothly and pause at the thighs.
Arching the lower back
Brace your abs and keep your ribs down. If your back arches as the arms come down, the load is too heavy.
Rushing the way up
Take two or three seconds to let the bar rise. Letting the stack yank your arms up wastes the stretch.
Stay safe
Use a weight you can control through the full arc, and let the cable rise back slowly instead of letting the stack pull your arms up. To end a set you cannot finish, simply let your hands return to the top under control and step forward to set the weight down. Stop if you feel a pinch at the front or top of the shoulder, or pain at the elbow, and try a smaller range or a rope. If the pain keeps coming back, get it checked by a physical therapist or doctor.
Programming
Sets, reps and how much weight
| Goal | Sets | Reps | Load | Rest |
|---|---|---|---|---|
| Muscle | 3 to 4 | 10 to 15 | 60–70% 1RM | 1 to 2 min |
| Endurance | 2 to 3 | 15 to 20 | 50–60% 1RM | 45 to 90 sec |
| Technique | 2 to 3 | 12 to 15 | 40–55% 1RM | 1 min |
Plan your next session
Put in a recent set. You get working weights for your goal, a warm-up and the plates to load.
Estimated 1RM 216 lb
Endurance sets
108–129lb
2 to 3 sets of 15 to 20 reps, 45 to 90 sec rest. Good as a finisher after heavier pulling or as a lat warm up.
Estimates use the Epley formula and work best from sets of 3 to 8 reps. Treat them as a starting point and adjust by how the first working set moves.
Questions
Straight-Arm Pulldown questions
What muscles does the straight arm pulldown work?
Mainly the lats. The long head of the triceps, the rear delts and the lower chest help, while your upper back and abs keep your shoulders and torso steady.
Is the straight arm lat pulldown the same as a straight arm pulldown?
Yes, they are two names for the same cable exercise. Some gyms call the rope version a lat prayer.
Should I use a rope or a straight bar?
Both work. The bar is simpler to learn and keeps your hands in front of your thighs; the rope lets your hands split apart at the bottom and finish slightly wider, beside your thighs, which many people prefer.
Why do I feel straight arm pulldowns in my triceps?
Usually because your elbows are bending or the weight is too heavy. Keep the elbow bend fixed, drop the load and think about driving your upper arms down.
Is the straight arm pulldown a compound or isolation exercise?
It is an isolation exercise, because only the shoulder joint moves. That is why it pairs well after a compound pull like a pull-up or pulldown.
How many sets and reps of straight arm pulldowns should I do?
Most people do 3 to 4 sets of 10 to 15 reps with a weight they can control. It works best as a second or third back exercise, not the main lift.
Train in Protocol
Log your straight-arm pulldown by voice. Protocol tracks the rest.
Your last session shows up before every set, warm-ups and plates are worked out for you, and your coach sees every lift next to your sleep and recovery.