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Straight-Arm Pulldown

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Exercise Data

Type: Strength Main Muscle Worked: Lats Equipment: Cable Mechanics Type: Isolation Level: Beginner Sport: NoForce: Pull
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8.4

Out of 10

Excellent

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Straight-Arm Pulldown
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Straight-Arm Pulldown Guide

Main Muscle: Lats

  1. You will start by grabbing the wide bar from the top pulley of a pulldown machine and using a wider than shoulder-width pronated (palms down) grip. Step backwards two feet or so.
  2. Bend your torso forward at the waist by around 30-degrees with your arms fully extended in front of you and a slight bend at the elbows. If your arms are not fully extended then you need to step a bit more backwards until they are. Once your arms are fully extended and your torso is slightly bent at the waist, tighten the lats and then you are ready to begin.
  3. While keeping the arms straight, pull the bar down by contracting the lats until your hands are next to the side of the thighs. Breathe out as you perform this step.
  4. While keeping the arms straight, go back to the starting position while breathing in.
  5. Repeat for the recommended amount of repetitions.

Variations: Can also be performed with a shorter shoulder-width straight bar or with a rope attachment.

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Tip: Straight-Arm Pulldown

Exercise Rating
8/10

Feb 11, 2015 3:26 AM: I, too, will feel this exercise in my triceps, especially if the weight is even just a bit too heavy. Lower weights allow me to engage the lats to a much greater degree. What this exercise always works well, though, are the abdominals, especially the upper portion. If I've used an appropriate weight,...+See More

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Review: Straight-Arm Pulldown

Exercise Rating
9/10

Jan 23, 2014 8:45 PM: The lats are more isolated in this exercise it's awesome

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Review: Straight-Arm Pulldown

Exercise Rating
10/10

Dec 8, 2013 7:37 AM: Love it. Completely isolates the lats. I do it with a rope for more movement.

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Review: Straight-Arm Pulldown

Exercise Rating
6/10

Aug 15, 2013 5:39 PM: This only works with little weight and more reps, because it can be unstable and bad done. You need strong abs. Not for volume gain, I think.

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Review: Straight-Arm Pulldown

Exercise Rating
10/10

Aug 6, 2013 7:34 AM: Excellent. Works well for me

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Tip: Straight-Arm Pulldown

Exercise Rating
9/10

Jul 17, 2013 2:09 PM: Excellent for pre-exhausting isolated back muscles prior to compound exercises where other muscles are working too. I go light weight and try concentrating on squeezing tight at the bottom to visualize the back working.

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Tip: Straight-Arm Pulldown

Exercise Rating
5/10

Jul 12, 2013 6:48 PM: I must not be doing it right as I feel it mainly in my lower back.

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Review: Straight-Arm Pulldown

Exercise Rating
10/10

Apr 11, 2013 11:43 PM: It's the one exercise that I actually feel my lats working.

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Review: Straight-Arm Pulldown

Exercise Rating
9/10

Dec 11, 2012 4:25 PM: This looks like a really good workout. Tomorrows back and biceps day for me so I will do this!

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Review: Straight-Arm Pulldown

Exercise Rating
5/10

Nov 8, 2012 5:25 PM: I don't know if I'm doing this exercise right but I really feel it in my triceps, and I don't think they are supposed to be activated.

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