Straight-arm Cable Pulldown

Straight-arm Cable Pulldown is a strength – shoulder extension exercise involving Latissimus dorsi. Use these steps to learn the movement and work with your coach to choose a suitable level.

Last updated: 2026-10-31 · DynPerformance

Primary muscles: Latissimus dorsi
Secondary muscles: Triceps brachii, Transversus abdominis
Exercise type: Strength – shoulder extension

Exercise technique

Attachment
Grasp the high-pulley bar with an overhand, shoulder-width grip.
Distance
Step back from the pulley to create initial cable tension.
Torso
Soften your knees, hinge slightly at your hips and draw your ribs down.
Elbows
Keep a small bend in your elbows and maintain that angle.
Pull down
Bring your upper arms toward your torso, moving the bar toward your thighs.
Return
Raise the bar under control in front of your head without arching your lower back.
Breathing
Exhale during the downward sweep and inhale as you reach upward.

Key technique points

Keep your elbow angle unchanged throughout the pull.
Move the bar in an arc with your arms.
Do not force your shoulders backward as the bar approaches your thighs.
Keep your ribs stacked above your pelvis.
Keep the cable from rubbing your head.
Stop at the overhead range your shoulder control allows.

Common mistakes

Turning it into a triceps pushdown

Do not bend and straighten your elbows, replacing shoulder movement with elbow extension.

Arching the lower back

Do not flare your ribs and increase your back arch as the bar rises.

Pressing down with the torso

Do not lean your whole torso forward to lower the weight.

Standing too close

Do not stand so close to the pulley that the cable approaches your face.

Forcing the shoulder backward

Do not push your upper arms behind you after the bar reaches your thighs.

Dropping the arms

Do not accelerate the descent and reduce the lats’ controlled force production.

Frequently asked questions