Straight Arm Pulldown - Instructions, Variations & Alternatives

Muscles involved

• Lats

• Rhomboids
• Deltoids
• Triceps
• Pectorals

Also known as

• Cable Pullover

How to perform

Straight Arm Pulldown - Starting position

Straight Arm Pulldown - Muscle Under Tension

1. Set up & Starting position
   With a straight-bar or rope attachment positioned on the high setting, grab the attachment with an overhand grip, your hands shoulder-width. Step back and slightly bent over to extend your arm overhead.

2. Concentric phase
   Keeping your arms straight, pull the weight down in an arc while squeezing your shoulder blades together and keeping your core tight until you reach your thighs.

3. Isometric hold (optional) - Pause on second.

4. Eccentric phase
   Slowly return to the start position and repeat.

Exercise Alternatives

• Pullover
• Wide Grip Pulldown
• Close Grip Pulldown