Back · Isolation Exercise
Straight-Arm Pulldown
The Straight-Arm Pulldown is an isolation exercise that primarily trains the Back. Here is how to perform it with good form, the muscles it works, and how to program it.
Isolation
Cable / Band
Beginner
Muscles worked
Back — primary
How to perform the Straight-Arm Pulldown
1
Set up
Cable from high pulley, soft elbows locked.
2
Execute
Drive arms down to thighs in a wide arc.
3
Form check
Squeeze lats hard at the bottom, control return overhead.
How to program it
2–3 sets × 10–15 reps · 0–1 reps in reserve · 60–90 s rest
Progress by adding a rep or a little load each week, keeping the reps in reserve shown above.
Put it in a plan.
Our free generator builds a full week around movements like this — or browse ready-made splits.