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Back · Cable
Cable Straight Arm Pulldown
Cable Straight Arm Pulldown is a beginner compound 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 8-12 reps, and it burns about 6.1 calories per minute.
- Target
- Lats
- Body part
- Back
- Equipment
- Cable
- Category
- Strength
- Mechanic
- Compound
- Force
- Pull
- Sets × reps
- 3 × 8-12
- Calories / min
- ≈ 6.1 kcal
Primary muscles
- Middle Back · Latissimus Dorsi, Teres Major
Secondary muscles
- Shoulders · Deltoids
- Core · Rectus Abdominis
- Triceps · Triceps Brachii
How to do Cable Straight Arm Pulldown
- 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, lean your torso slightly forward and keep your back straight and a slight bend in your knees. Extend your arms fully in front of you at shoulder height.
- Pull the bar down towards your thighs, keeping your arms straight throughout the movement.
- Slowly return the bar to the starting position with control, bringing it back to shoulder height. Repeat for the desired number of repetitions.
Form tips
- Keep your arms straight throughout the exercise to target the middle back muscles.
- Focus on engaging your lats and core during the movement.
- Exhale as you pull the bar down and inhale as you return it to the starting position.
Cable Straight Arm Pulldown alternatives
More lats exercises
Cable Straight Arm Pulldown FAQ
What muscles does Cable Straight Arm Pulldown work?
Cable Straight Arm Pulldown 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 Straight Arm Pulldown?
You need a cable.
How many sets and reps of Cable Straight Arm Pulldown should I do?
Start with 3 sets of 8-12 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Cable Straight Arm Pulldown good for beginners?
Yes. Cable Straight Arm Pulldown is rated beginner, so it's a sound choice while you learn to train the lats.
How many calories does Cable Straight Arm Pulldown burn?
About 6.1 calories per minute for a person of around 70 kg, based on a MET value of 5. Ten minutes of work is roughly 61 calories; heavier people burn more.
What is a good alternative to Cable Straight Arm Pulldown?
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, Kettlebell Single Arm Row and Dumbbells Single Arm Row.
For developers
Use Cable Straight Arm Pulldown 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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