Back exercise

Straight Arm Pulldown

How to do the Straight Arm Pulldown with correct form — the muscles worked, equipment, and step-by-step technique from the Fitonist exercise library.

Attach a rope handle to the high pulley of a cable station. Grasp an end in each hand and face the cable station. Draw your shoulder blades back together and down. Draw your ribs down, tuck your tailbone under, and brace your core. Your torso should feel like one tight, solid…
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Illustration showing the Straight Arm Pulldown
Targets

Muscles worked

Back muscle Back Primary Biceps muscle Biceps Secondary Forearms muscle Forearms Secondary Shoulders muscle Shoulders Secondary
Gear

Equipment

Hilo pulley cable Hilo pulley cable
Technique

How to do the Straight Arm Pulldown

  1. 1 Attach a rope handle to the high pulley of a cable station. Grasp an end in each hand and face the cable station.
  2. 2 Draw your shoulder blades back together and down. Draw your ribs down, tuck your tailbone under, and brace your core. Your torso should feel like one tight, solid column. Bend your hips back until your torso is at a 30–45-degree angle.
  3. 3 Step back from the station a bit so that you feel tension on the cable and your arms are fully extended overhead. Set your feet at shoulder width.
  4. 4 Slowly drive your arms down to your sides in an arcing motion with elbows locked out, so your hands end up in line with your hips, or just behind them.
  5. 5 Reverse the motion slowly to extend your arms again.