How to do a Straight-Arm Pulldown

Authored by Fitbod

About Straight-Arm Pulldown

Sets Logged
1,027,460
Popularity Rank
128th
Difficulty
Beginner
Back Strength
90 mSCORE 16th
Equipment Required
Primary Muscles
Secondary Muscles

Instructions: How To

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 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.

Reps & Weight: How much to lift

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
    22.5
    lbs
    1 Rep Max
    30
    lbs
  • intermediate
    8
    reps
    25
    lbs
    30
    lbs
  • advanced
    8
    reps
    30
    lbs
    40
    lbs

Enter your stats to calculate your Reps & Weight