Watermarked 360p preview. Through the API this animation plays without the watermark at 600 × 720, 30 fps. See plans
Back · Cable
Straight Arm Cable Lat Pull Down
Straight Arm Cable Lat Pull Down is a beginner compound strength exercise that works the lats (back), with the triceps, rear shoulders and core 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
- Lats
Secondary muscles
- Triceps
- Rear Shoulders
- Core
How to do Straight Arm Cable Lat Pull Down
- Stand facing a high cable pulley holding a straight bar or rope, arms extended and slightly bent.
- Hinge slightly forward at the hips and brace your core.
- Keeping your arms straight, pull the bar down in an arc to your thighs.
- Let the bar rise back to shoulder height with control and repeat.
Form tips
- Your elbows stay fixed; the movement comes from your shoulders.
- Squeeze your lats at the bottom.
Straight Arm Cable Lat Pull Down alternatives
More lats exercises
Straight Arm Cable Lat Pull Down FAQ
What muscles does Straight Arm Cable Lat Pull Down work?
Straight Arm Cable Lat Pull Down mainly works the lats in the back. The triceps, rear shoulders and core work as secondary muscles.
What equipment do you need for Straight Arm Cable Lat Pull Down?
You need a cable.
How many sets and reps of Straight Arm Cable Lat Pull Down 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 Straight Arm Cable Lat Pull Down good for beginners?
Yes. Straight Arm Cable Lat Pull Down is rated beginner, so it's a sound choice while you learn to train the lats.
How many calories does Straight Arm Cable Lat Pull Down 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 Straight Arm Cable Lat Pull Down?
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, Band Pull Up and Assisted Pull Up.
For developers
Use Straight Arm Cable Lat Pull Down 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.
# One request returns the exercise and its 720p media links curl "https://api.workoutxapp.com/v2/exercises/ex_T4CSQZ" \ -H "X-WorkoutX-Key: YOUR_API_KEY" { "id": "ex_T4CSQZ", "name": "Straight Arm Cable Lat Pull Down", "model": "male", "counterpartId": "ex_PESVZP", "target": "Lats", "equipment": "Cable", "media": { "mp4": "https://…/ex_T4CSQZ/mp4-720.mp4?…", "poster": "https://…/ex_T4CSQZ/poster.jpg?…" } }