WhatWorksWhat.
Lats

Straight-arm Pulldown

Long, clean lat contraction with zero bicep involvement.

Complexity · Lowhypertrophybeginner+Cable machine
  • Lats
  • Lats - Lower lats
  • Upper lats
  • Lower lats

PrimarySecondary

What it hits

Parts of the target muscle.

  • Upper lats

    Not hit

    Width - hit by wide grip vertical pulls.

  • Lower lats

    Hit

    Thickness - hit by close grip and pullovers.

The movement

Get it right, not roughly right.

Optimal form

5:09· Colossus Fitness

How To Straight Arm Pulldown Properly (Actually Feel Your Lats!)

Top (stretch)

Bottom

Straight bar at high pulley. Step back, arms straight overhead. Pull the bar down in a long arc to the thighs, keeping the elbows locked. Squeeze the lat at the bottom.

Common mistakes

  • Bending the elbows - turns into a triceps movement.
  • Standing too upright - kills the lat angle.

Where you should feel it

Long, clean lat contraction with zero bicep involvement.

Injury risk · 1/10

Variations

Same movement, moved emphasis.

Ranked by how directly each variation still trains lats. 80%+ means the target barely changes. Below 60%, the emphasis has meaningfully shifted — useful for variety, but less precise for the specific part. The label calls it at a glance.

  • Single-arm straight-arm pulldown

    D-handle, one side.

    100% on target

    On target

    Same target, minor adjustment.

  • Rope straight-arm pulldown

    Spread the rope at the bottom.

    95% on target

    On target

    Same target, minor adjustment.

Compare with another exercise

Cool-down

Worked it. Walk it back down.

A couple of minutes here pays back in soreness avoided tomorrow. Browse the full library.

  • Lat Hang

    Dead hang from a bar, fully relaxed shoulders. 30–60s. Decompresses everything pulling-related.

    LatsRhomboids

  • Child's Pose

    Knees wide, big toes together. Sit hips back to the heels, arms long overhead, forehead to the floor. 60s. Walk the hands one direction to bias one side.

    LatsLower backRhomboids

  • Downward Dog

    Hands and feet on the floor, hips in the air making an inverted V. Press the heels toward the floor. Pedal the heels alternately for a stronger calf stretch. 45s.

    CalvesHamstringsLatsFront delts

Coach note

The only lat movement where the biceps don't get to share in the fun. Use it to finish a back day.