Fitafter50
Search

Exercise Library / Straight-Arm Pulldown

Straight-Arm Pulldown

The straight-arm pulldown sweeps straight arms from overhead to your thighs.

Strength Training

What this exercise does

The straight-arm pulldown sweeps straight arms from overhead to your thighs. It isolates the large lat muscles of the back without the biceps helping.

At a glance

Body part
Back
Muscles worked
Lats
Experience
Intermediate

How to do it

  1. Attach a bar or rope to a high pulley, or anchor a band high. Face the anchor and hold the handle at shoulder height, arms nearly straight.
  2. Hinge forward slightly at the hips.
  3. Pull the handle down in an arc until it reaches your thighs.
  4. Squeeze your lats.
  5. Return slowly. Do 10 to 12 reps.

Common mistakes

  • Bending the elbows into a press-down.
  • Using body swing.
  • Letting the weight snap the arms up.

Make it easier or harder

Make it easier

Use a lighter band, or a smaller range.

Make it harder

Pause at the bottom for two seconds.

Keep it safe

Keep your arms straight but not locked. Choose a weight that lets you control the return.

Back to all exercises