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Back · Cable
Straight Bar Cable Pull Down
Straight Bar Cable Pull Down is a beginner compound strength exercise that works the lats (back), with the upper back, core and shoulders assisting. It needs a cable and a pull-up bar. 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
Secondary muscles
- Middle Back · Teres Major
- Upper Back · Rhomboids
- Core · Rectus Abdominis, Obliques
- Shoulders · Deltoids
- Triceps · Triceps Brachii
How to do Straight Bar Cable Pull Down
- Stand facing a cable machine with a straight bar attached to the high pulley. Grip the bar with your hands slightly wider than shoulder-width apart, palms facing down.
- Slightly bend your knees, push your hips back, and lean your torso forward slightly. Pull the bar down towards your thighs in a straight line, keeping your arms straight and your elbows slightly bent.
- Pull the bar down until it reaches your thighs, feeling a strong contraction in your lats.
- Slowly return the bar to the starting position with control, maintaining tension in your lats. Repeat for the desired number of repetitions.
Form tips
- Breathe steadily: exhale as you pull the bar down and inhale as you return it to the starting position.
- Adjust the weight on the cable machine to provide enough challenge without compromising form.
- Keep your shoulders relaxed and avoid shrugging them towards your ears.
Straight Bar Cable Pull Down alternatives
More lats exercises
Straight Bar Cable Pull Down FAQ
What muscles does Straight Bar Cable Pull Down work?
Straight Bar Cable Pull Down mainly works the lats in the back (Latissimus Dorsi). The upper back, core, shoulders and triceps work as secondary muscles.
What equipment do you need for Straight Bar Cable Pull Down?
You need a cable and a pull-up bar.
How many sets and reps of Straight Bar Cable 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 Bar Cable Pull Down good for beginners?
Yes. Straight Bar Cable Pull Down is rated beginner, so it's a sound choice while you learn to train the lats.
How many calories does Straight Bar Cable 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 Bar Cable Pull Down?
Other exercises for the lats include Band Pull Up, Lying Pull Over With Resistance Band Cable, Archer Pull Up and Bench Pull-Ups.
For developers
Use Straight Bar Cable 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.
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