Cable Straight Arm Pulldown
Expert Advice
Avoid bending your elbows to ensure that the lats are fully engaged and the focus is not shifted to the triceps.
How-to-do Steps
- Attach a bar to a high pulley cable and select the weight.
- Stand facing the cable machine, feet shoulder-width apart, and grasp the bar with an overhand grip.
- Keeping your arms straight, pull the bar down to your thighs by contracting your lats.
- Slowly return to the starting position while maintaining tension in your lats.
- Repeat for the desired number of repetitions.
Track Cable Straight Arm Pulldown in FitAI
Log your sets, reps, and weights automatically. Get AI-powered progressive overload recommendations and form feedback — personalized to your training history.
Muscles Worked
Cable Straight Arm Pulldown primarily targets the Lats, with Strength mechanics using Cable. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Lats70%
Secondary
Shoulders20%
Triceps10%
Equipment
Cable
Exercise Type
Strength
Sets & Reps Guidance
Beginner3 x 10-12
Intermediate4 x 8-10
Advanced4 x 6-8
Frequently Asked Questions
What does Cable Straight Arm Pulldown work?
This exercise directly targets your lats, with secondary activation in your shoulders and triceps. It is one of the most popular lats exercises in the gym and uses a cable.
What is the most common mistake with Cable Straight Arm Pulldown?
The biggest mistake is pulling with your arms instead of initiating the movement from your back. Slow down, focus on feeling the lats work through the full range of motion, and use a weight or difficulty level you can actually control.
How many sets and reps should I do for Cable Straight Arm Pulldown?
Start with 3 sets of 10 to 15 reps. If the exercise works one side at a time, do 10 to 15 reps per side. Rest 30 to 60 seconds between sets. Pick a weight that makes the last 2 to 3 reps feel challenging but doable with good form. Track your sets in the FitAI app to make sure you are progressing over time.
What can I do instead of Cable Straight Arm Pulldown if I don't have a cable?
You can substitute a resistance band anchored to a door frame or sturdy object and still target your lats effectively. The key is keeping the same movement pattern and range of motion. The resistance source matters less than how you control the movement.
