Exercise · Back

Straight-arm pulldown

The straight-arm pulldown is a standing cable exercise that targets your back, with extra work for your triceps. You face the high pulley and bring the bar down toward your thighs with your arms nearly straight. It’s a solid accessory to rows and pull-ups to help you feel your back working more.

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The essentials

Arms nearly straight, lean slightly forward.
Sweep the bar down to your thighs in an arc.

Muscles worked

Front

Back

Primary: Back
Secondary: Triceps

How to do it

Set the cable to the high position, attach a straight or cambered bar, and grab it with an overhand grip slightly wider than shoulder width.
Step back a bit, bend your knees slightly, and lean your torso a little forward with a neutral spine and chest up.
Start with your arms nearly straight in front of you around face level or a bit higher, shoulders down and core braced.
As you exhale, sweep the bar down toward your thighs in an arc, keeping your elbows slightly bent but locked in place.
Pause briefly at the bottom without bouncing, then let your arms come back up in 2 to 3 seconds to the start position without letting your shoulders shrug toward your ears.
Repeat while keeping the same torso angle, the same gentle elbow bend, and steady breathing.

Common mistakes

Bending the elbows too much and turning it into a row
Instead : Keep your elbows only slightly bent and try to keep that angle the same throughout. Think about pushing the bar down with your back, not pulling with your biceps.
Rounding the lower back from leaning too far
Instead : Only lean a bit forward, keep your core engaged and your spine neutral. If you feel your lower back working hard, step closer to the cable and stand a bit more upright.
Letting the shoulders shrug up to the ears
Instead : Before you start, pull your shoulders down. During the set, imagine keeping them away from your ears, especially at the top of the movement.
Using body momentum to move the weight
Instead : Keep your feet planted and your torso tight. Bring the bar down in 1 to 2 seconds and up in 2 to 3 seconds without thrusting your hips or rocking your upper body.

Coach tips

Pick a weight that lets you control the way up in 2 to 3 seconds without your shoulders rolling forward.
Aim the bar toward your front pockets at the bottom to really feel your back working, especially in the last part of the pull.
Breathe out as you bring the bar down, breathe in as you let it go back up, and avoid holding your breath.
If you struggle to feel your back, start lighter and focus on pulling your shoulder blades down as you move the bar.

Variations

Straight-arm pulldown with rope attachment for slightly more range and a more natural wrist position.
Semi-bent arm pulldown to reduce stress on the elbows if nearly straight arms feel uncomfortable.

Sets and reps

You’ll often see the straight-arm pulldown done for 2 to 4 sets of 10 to 15 reps, with full range and controlled tempo. It’s commonly used after heavier rows or pull-ups as a back accessory exercise.

Equipment

Alternatives for the same muscles

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Common questions

Do my arms need to be completely straight on straight-arm pulldowns?

No. Keep a slight bend in your elbows so it feels comfortable, but try to hold that angle the whole way. If you bend more as you pull down, it turns into more of a row.

Where should I feel the straight-arm pulldown?

Mostly in your back, especially as the bar gets close to your thighs, and some in your triceps. If you mostly feel your biceps, you’re probably bending your elbows too much or thinking too much about pulling with your arms.

Can straight-arm pulldowns replace pull-ups?

Not really. Straight-arm pulldowns are a good complement to pull-ups and rows, but they don’t replace the strength you build by pulling your body up. They do help you learn to engage your back better.

How do I choose the right weight for straight-arm pulldowns?

Use a weight that lets you keep your arms nearly straight, your torso stable, and your shoulders down for all your reps. If you need to swing your body or bend your elbows a lot to finish, it’s too heavy.