How to Do Straight Arm Pulldown

Straight Arm Pulldown is a back exercise using cable, listed as intermediate in the A90 Training Club catalogue.

Also known as Cable Straight Arm Pulldown, Straight-Arm Lat Pulldown.

Primary muscle

Back

Equipment

Cable

Difficulty

Intermediate

01 / Move with control

How to perform

How to do Straight Arm Pulldown

  1. 01Face the cable machine with a straight bar attachment at the highest setting and grip it with palms facing down.
  2. 02Step back until the arms are fully extended and hinge slightly at the hips while keeping the spine neutral.
  3. 03Depress the shoulder blades and pull the bar down to the thighs using only the shoulder joint.
  4. 04Keep a slight bend in the elbows but do not allow the triceps to assist the movement.
  5. 05Exhale as the bar reaches the thighs and inhale as it returns to eye level.

Same guidance shown inside the A90 app

02 / Anatomy

Muscles worked by Straight Arm Pulldown

Primary Stabiliser Inactive

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Primary movers

  • Upper back Pulls the shoulder blades together and back.
  • Lats Pulls the arms down and toward the body.

Stabilisers

  • Core Stabilises the spine and transfers force.
  • Lower back Stabilises the spine during lifts and bends.
  • Forearms Grips and stabilises the wrist under load.

03 / A90 Coach

A90 Coach tip

Stop the bar at shoulder height during the ascent to maintain constant tension on the latissimus dorsi.

Same coaching engine used inside the A90 app

05 / FAQ

Straight Arm Pulldown questions

What muscles does Straight Arm Pulldown work?

Straight Arm Pulldown is catalogued as a back exercise in A90 Training Club, with the back as its primary muscle group.

How do you do Straight Arm Pulldown correctly?

Face the cable machine with a straight bar attachment at the highest setting and grip it with palms facing down. Step back until the arms are fully extended and hinge slightly at the hips while keeping the spine neutral. Depress the shoulder blades and pull the bar down to the thighs using only the shoulder joint. Keep a slight bend in the elbows but do not allow the triceps to assist the movement. Exhale as the bar reaches the thighs and inhale as it returns to eye level.

What is the A90 coach tip for Straight Arm Pulldown?

Stop the bar at shoulder height during the ascent to maintain constant tension on the latissimus dorsi.

Is Straight Arm Pulldown suitable for beginners?

Straight Arm Pulldown is rated intermediate in the A90 Training Club catalogue.

What equipment do you need for Straight Arm Pulldown?

Straight Arm Pulldown uses cable.

A90 Intelligence

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