Back · 3–1–1
Straight-arm Pulldown
Learn Straight-arm Pulldown with a four-frame GIF, equipment, setup, execution, breathing, common mistakes, and safety guidance. Primary muscles: Latissimus dorsi, Middle and lower trapezius, Rhomboids.
- Equipment
- High cable station and straight bar
- Suggested tempo
- 3–1–1
PRIMARY MUSCLES
Latissimus dorsi · Middle and lower trapezius · Rhomboids
SUPPORTING MUSCLES
Posterior deltoids · Biceps · Brachialis · Core stabilizers
Setup
- Face the high pulley with feet about hip-width, soft knees, and a small hip hinge.
- Hold the straight bar with a slight elbow bend that remains unchanged throughout the movement.
- Brace the abdomen, keep the shoulders away from the ears, and avoid rocking the torso.
Execution
- Use the lats to guide the bar in an arc from above shoulder height toward the thighs.
- Keep the elbow angle fixed so the movement does not become a triceps pushdown.
- Briefly contract the lats near the thighs while keeping the rib cage stacked over the pelvis.
- Control the return for about three seconds and do not let the load pull the shoulders upward suddenly.
Breathing
- Inhale and brace before pulling while keeping the rib cage stable instead of overextending the lower back.
- Exhale gradually as the elbows pull back or down, then inhale during the controlled return.
Common mistakes
- The elbows bend substantially and turn the movement into a triceps pushdown.
- Bodyweight swings the bar down while the torso rocks back and forth.
- The rib cage flares or the lower back becomes excessively extended.
- The return loses shoulder-blade control and the load jerks the arms upward.
Safety
- Begin with a light load to confirm shoulder range, grip security, and equipment setup.
- Maintain a neutral spine during hinges and rows; reduce the load immediately when torso swinging cannot be stopped.
- Stop and seek qualified help for sharp pain, numbness, or weakness in the shoulders, elbows, wrists, or lower back.
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