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Straight-Arm Pulldown being performed with proper form
Straight-Arm Pulldown demonstration video — proper form for the full movement.

How to do a Straight-Arm Pulldown

Reviewed by Jim Parker, CPT, B.A. Kinesiology

About this exercise

Sets Logged
1,318,920
Popularity Rank
126th
Difficulty
Beginner
Back Strength
72 mSCORE 40th
Equipment Required

Workouts with Straight-Arm Pulldown

    Target muscles worked

    Primary Muscles
    Back
    Secondary Muscles
    Triceps, Shoulders

    Instructions for Proper Form

    This is an isolation exercise that primarily targets your back. Pulling the bar down in an arc with your arms straight helps to remove muscle groups like biceps from the movement, and allows you to focus your attention on your back. You can further adjust where in your back you’re targeting by moving your hands closer to the ends of the bar.

    1. Place pulley to the highest position with a straight bar attachment.
    2. Grab ahold of the bar and step back 1-2’ placing your feet shoulder-width apart.
    3. With your arms extended with slightly flexed elbows and the bar positioned just above your head, hinge your hips backward to angle your torso slightly with the floor.
    4. Brace your core to keep a neutral spine.
    5. Keep your arms extended as you pull the bar down to your hips.
    6. Raise the bar back to the starting position.

    Common Form Mistakes

    • Pulling Straight Down

      You want to keep your arms straight for this exercise, but not the path of the bar. Make sure you’re moving the bar in an arc down and towards your lower body.

    • Locking Out Your Elbows

      Although you want to keep your arms mostly straight, you still want to keep a slight bend in your elbow. Locking out your elbows can add extra tension to the joint, and increase your risk of injury.

    Weight & 1 Rep Max Calculator

    Average Straight-Arm Pulldown standards by male, female, weight, age and height

    Use this calculator to see Fitbod's possible first recommendations for you. This would be your starting line, based on more than 4.5 billion logged sets from 1.1 million users.

    • beginner
      8
      reps
      35
      lbs
      1 Rep Max
      45
      lbs
    • intermediate
      8
      reps
      45
      lbs
      55
      lbs
    • advanced
      8
      reps
      55
      lbs
      70
      lbs

    Enter your stats to calculate your Reps & Weight

    How is this calculated?

    Alternatives & Variations to Straight-Arm Pulldown

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    1. 1. Lat Pulldown

      Photo of Lat Pulldown being performed
      100 mSCORESWAPPED 1,320 TIMES

      This compound exercise primarily targets the back, but also hits the shoulders and biceps. The movement itself is based on a Pull Up, however, by locking your legs into place, you can add significantly more stability to the movement making it easier to complete a rep, as well as getting control over the resistance. This exercise can be easily adapted to meet your needs with different handles.

    2. 2. Cable Row

      Photo of Cable Row being performed
      99.8 mSCORESWAPPED 753 TIMES

      Cable Row is a compound movement that primarily targets your back, but also hits your shoulders and biceps. This exercise is often done with a specific cable machine that sets you into the perfect position, but you can also use an adjustable cable to have more control over the direction your resistance is coming from. This is a great exercise for building muscle mass and strength in your back, and is a common addition to most upper body or pull workouts.

    3. 3. Single Arm Lat Pulldown

      Photo of Single Arm Lat Pulldown being performed
      77.7 mSCORESWAPPED 489 TIMES

      The Single Arm Lat Pulldown is a unilateral compound exercise that isolates the latissimus dorsi while improving muscle imbalances and enhancing core stability. By pulling with one arm at a time, this exercise allows for a greater range of motion and a deeper stretch in the lats compared to the traditional lat pulldown. It also engages the core and obliques to a greater degree as they work to stabilize the body, making it a challenging yet effective variation.

    4. 4. Dumbbell Row

      Photo of Dumbbell Row being performed
      99.9 mSCORESWAPPED 457 TIMES

      This compound movement primarily targets the back, but also hits the shoulders and biceps, as well as requiring some core activation for stability. By bracing yourself on the flat bench, you can position your torso parallel to the ground, without needing specific equipment. This is a great exercise with or without limited equipment, and a staple in many back workouts.

    5. 5. Hammerstrength High Row

      Photo of Hammerstrength High Row being performed
      91.5 mSCORESWAPPED 430 TIMES

      Hammerstrength High Row is a compound exercise that primarily targets your back. This movement is somewhere in between a Lat Pull Down and a Seated Row. The Hammerstrength Machine helps restrict your range of motion by moving on a set path, and adds a ton of stability to the movement. This is a great exercise for building strength, and the use of a machine allows you to focus more of your efforts on exertion rather than form.

    6. 6. V-Bar Pulldown

      Photo of V-Bar Pulldown being performed
      90 mSCORESWAPPED 388 TIMES

      The V-Bar Pulldown is a compound exercise targeting the upper back, specifically the latissimus dorsi, with added emphasis on the middle back and biceps. Using a V-Bar allows for a neutral grip, which can reduce shoulder strain and increase the focus on the lats over the standard bar pulldown. This variation is particularly beneficial for those looking to enhance grip strength and provide a more comfortable wrist position, potentially allowing for heavier lifts and increased muscle engagement.

    7. 7. Machine Row

      Photo of Machine Row being performed
      95.6 mSCORESWAPPED 377 TIMES

      Like other row variations, this is a compound exercise that primarily targets your back. Unlike other variations, using a machine restricts your range of motion, and adds a ton of stability to the movement. This is excellent exercise for learning or practicing the movement of a seated row.

    8. 8. Reverse Grip Pull Down

      Photo of Reverse Grip Pull Down being performed
      91 mSCORESWAPPED 304 TIMES

      The Reverse Grip Pull Down is a compound exercise that primarily targets the latissimus dorsi but shifts more focus towards the lower lats and biceps due to the underhand grip. This variation can be easier on the wrists and elbows than the traditional overhand grip and allows for a closer grip, enhancing the activation of the targeted muscles. It's particularly beneficial for those seeking to increase the thickness of their lower lats and improve overall back strength and aesthetics.

    9. 9. Hammerstrength Iso Row

      Photo of Hammerstrength Iso Row being performed
      93 mSCORESWAPPED 273 TIMES

      Hammerstrength High Row is a compound exercise that primarily targets your back. This movement is fairly similar to other seated rows, however the Hammerstrength Machine will restrict your range of motion to an arc, rather than a straight line. The machine also adds stability to the movement, which allows you to focus your attention on exertion rather than stability.

    10. 10. Wide Grip Lat Pulldown

      Photo of Wide Grip Lat Pulldown being performed
      90.6 mSCORESWAPPED 253 TIMES

      Targets the latissimus dorsi, biceps, and upper back. This variation with a wider grip emphasizes the outer lats, enhancing back width and posture. Ideal for those aiming to strengthen and broaden their back, improving both aesthetics and functional pull strength.