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Back · Cable
Cable Pushdown (Straight Arm)
Cable Pushdown (Straight Arm) is a beginner isolation strength exercise that works the lats (back), with the shoulders, core and triceps assisting. It needs a cable. A typical prescription is 3 sets of 10-15 reps, and it burns about 4.3 calories per minute.
- Target
- Lats
- Body part
- Back
- Equipment
- Cable
- Category
- Strength
- Mechanic
- Isolation
- Force
- Push
- Sets × reps
- 3 × 10-15
- Calories / min
- ≈ 4.3 kcal
Primary muscles
- Middle Back · Latissimus Dorsi, Teres Major
Secondary muscles
- Shoulders · Deltoids
- Core · Rectus Abdominis
- Triceps · Triceps Brachii
How to do Cable Pushdown (Straight Arm)
- Stand facing the cable machine with a straight bar attached to the high pulley. Grasp the bar with both hands, palms facing down, and place your hands shoulder-width apart.
- Stand with your feet shoulder-width apart, keeping your back straight and a slight bend in your knees.
- Push the bar down towards your thighs, keeping your arms slightly bent throughout the movement.
- Slowly return to the starting position with control. Repeat for the desired number of repetitions.
Form tips
- Exhale as you push the bar down and inhale as you return to the starting position.
- Stand with a slight bend in your knees for better stability.
- Focus on engaging your lats during the movement.
Cable Pushdown (Straight Arm) alternatives
More lats exercises
Cable Pushdown (Straight Arm) FAQ
What muscles does Cable Pushdown (Straight Arm) work?
Cable Pushdown (Straight Arm) mainly works the lats in the back (Latissimus Dorsi and Teres Major). The shoulders, core and triceps work as secondary muscles.
What equipment do you need for Cable Pushdown (Straight Arm)?
You need a cable.
How many sets and reps of Cable Pushdown (Straight Arm) should I do?
Start with 3 sets of 10-15 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Cable Pushdown (Straight Arm) good for beginners?
Yes. Cable Pushdown (Straight Arm) is rated beginner, so it's a sound choice while you learn to train the lats.
How many calories does Cable Pushdown (Straight Arm) burn?
About 4.3 calories per minute for a person of around 70 kg, based on a MET value of 3.5. Ten minutes of work is roughly 43 calories; heavier people burn more.
What is a good alternative to Cable Pushdown (Straight Arm)?
Other exercises for the lats include Resistance Band Cross Body Single Straight Arm Supinated Pulldown, Resistance Band Kneeling Cross Body Single Straight Arm Supinated Pulldown, Dumbbells Single Arm Row and Kettlebell Single Arm Row.
For developers
Use Cable Pushdown (Straight Arm) in your app
Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.
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