Fysiqal

Isolation · Intermediate

Straight-Arm Pulldown

Isolation isolation exercise using cable.
Straight-Arm Pulldown demonstration (no audio).
Movement pattern
Isolation
Difficulty
Intermediate
Equipment
Cable
Mechanics
Isolation
Sides
Bilateral
Main plane
Sagittal

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How to do the Straight-Arm Pulldown

Cues reviewed by Kwabena Osei on

Setup

Stand facing a high cable, grip the bar with a slight bend in the elbows that you'll hold fixed for the whole set, arms extended up and slightly forward.

  1. Keep your elbows at that same slight bend throughout -- this is the one thing that makes this a straight-arm movement instead of a normal pulldown.

  2. Pull the bar down in an arc to your thighs, driven from the shoulder, not by bending the elbows further.

  3. Return under control to the starting overhead position, resisting the pull the whole way back.

Common mistakes

  • Bending the elbows more as the set gets harder, which turns this into a different (row-like) exercise and takes tension off the lats.

  • Using the low back to help yank the weight down instead of keeping the movement isolated to the shoulder.

Muscles worked

Primary

Secondary

How the knowledge graph models this movement

Each joint action, with the role and emphasis the graph assigns each muscle. These are qualitative anatomical labels, not measured muscle activation.

  • Shoulder extensionprimary action

    Latissimus dorsi (prime mover, high emphasis); Teres major (synergist, high emphasis); Posterior deltoid (synergist, moderate emphasis); Triceps brachii (synergist, moderate emphasis); Pectoralis minor (stabilizer, low emphasis)

  • Elbow extensionsecondary action

    Triceps brachii (stabilizer, low emphasis)

  • Spine flexionsecondary action

    Rectus abdominis (stabilizer, low emphasis); Transverse abdominis (stabilizer, low emphasis)

  • Scapula downward rotationsecondary action

    Rhomboids (synergist, low emphasis); Pectoralis minor (synergist, low emphasis); Trapezius (synergist, low emphasis)

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Educational content only — not medical advice. Consult a qualified professional for individual guidance, especially around injury, pregnancy or medical conditions.