Straight arm pulldown
Primary muscles: Lats. Assisting muscles: —.
How to do it
- Grab the wide bar on the high pulley with an overhand grip slightly wider than shoulder-width, and take two steps back.
- Hinge your torso forward about 30°, with your arms extended in front and elbows slightly bent — this is the starting position.
- Exhale and pull the bar down, contracting your back muscles, until your hands reach your thighs, keeping your arms straight.
- Inhale and return under control to the starting position, arms still straight.
- Repeat the movement.
Key to the execution: Keep your arms straight throughout — the movement comes only from the shoulder, through the contraction of your back.
Common mistakes
- Bending your arms during the movement, turning it into a regular lat pulldown.
- Swinging your torso for momentum.
- Not contracting your back and pulling with your arms only.
Alternatives: exercises for the same muscles
Log your sets and see your progress
In the PlanSports app you pick the exercise, log weight and reps, and each exercise page shows your best weight and progression. The AI coach puts the exercises into a 4-week program.
Back exercises › Training programs by sport ›The exercise pages are compiled by PlanSports; if you have an injury or pain, talk to your coach or doctor first.