Straight Arm Pulldowns

  • Main Muscle Worked: Lats
  • Mechanics Type: Isolation
  • Force: Pull


  1. Attach a rope to a high cable pulley, adopt a shoulder width, upright stance and take hold of the rope with a neutral grip (palms facing each other, little fingers on the rubber ends). Take a step backwards (around 2 feet or so) and bend slightly forward from your waist whilst maintaining a straight back. Pull the weight down with straight arms so that they are now parallel with the floor. Tip:Keep a slight bend at your elbows throughout. This will be your starting position.
  2. Exhale and pull the rope downwards towards your thighs whilst maintaining both your posture and straight arms. Contract your lats to make this movement happen. Continue to pull the rope downwards towards your thighs until it is just a few centimetres away from them. Split your little fingers as much as possible on the way down.
  3. After a brief pause, inhale and return the rope along the same path back to the starting position.
  4. Repeat for the recommended amount of repetitions.

Variations:Dumbbell Pull Overs or Bent Arm Barbell Pullovers.