Straight Arm Lat Pulldown (Cable)
Complete guide to Straight Arm Lat Pulldown (Cable). Learn proper form, technique, and execution. Targets Back — Lats. Requires cable. Step-by-step instructions and expert tips.
How to Perform Straight Arm Lat Pulldown (Cable)
Attach a straight bar to the high pulley of a cable machine and grab it with an overhand grip.
Stand tall facing the machine with your feet shoulder-width apart and arms extended upward.
Retract your shoulder blades, engage your abs, and take a breath.
Pull the bar straight down by extending at the shoulders, keeping your arms straight and squeezing your lats at the bottom and exhale.
Slowly return to the starting position and breathe in.
Repeat for the desired number of repetitions.
Training Guidelines
These are general guidelines. Adjust volume and intensity based on your experience and goals.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3–5 | 4–6 | 2–3 min |
| Muscle Growth | 3–4 | 8–12 | 60–90 sec |
| Endurance | 2–3 | 15–20 | 30–60 sec |
| Beginner | 2–3 | 10–15 | 60–90 sec |