Exercise library

CABLE · BEGINNER

Straight-Arm Pulldown

Latissimus dorsi

CONTROLLED RANGE
01

Setup

  1. Set a straight bar or rope above head height.
  2. Step back, hinge slightly, and soften the elbows.
02

Execution

  1. Sweep the handle toward the thighs without bending the elbows more.
  2. Return until the lats are lengthened.
03

Feel and control

  • Long arms
  • Ribs down
  • Sweep to thighs
04

Avoid

  • Turning it into a pressdown
  • Arching the lower back
  • Using momentum
BREATHING

Exhale as the handle lowers; inhale during the return.

TEMPO

2 seconds down, 1 second squeeze, 3 seconds return

SAFETY

Keep the range comfortable for the shoulders.