Straight-arm pulldown

3 × 12-15  ·  Equipment: Cables

Muscle groups: Back

How to do straight-arm pulldown

1. Stand facing a high pulley holding the bar with a shoulder-width grip.
2. Step back and bend your knees slightly with a straight torso.
3. Keep your elbows almost extended and your core firm.
4. Exhale and pull the bar in an arc down to thigh height, driving your shoulders back.
5. Squeeze your lats at the end of the range.
6. Return slowly to extended arms without letting the weight drop.

Mistakes to avoid

• Do not bend your elbows and turn this into a row; your arms stay almost straight.
• Avoid rocking your torso back and forth with the pulley weight.
• Do not let the weight pull your shoulders forward on the way up; brake with your lats.
• Reduce the weight if the movement is done mostly by the shoulder instead of the lat.

Progression

• Start with moderate weight and 12-15 reps until you master the arc and torso position.
• Increase the load in small steps when you complete 3 sets with a stable back.
• Switch the bar for a rope or handles to vary the lat stimulus.
• Increase time under tension by lowering over 3 seconds and add weight gradually.