Straight arm pull-down
- Attach a bar to the top of the cable machine and grab it with an overhand grip, standing far enough back to create tension.
- Keep your arms straight and pull the bar down until it reaches your thighs.
- Slowly return the bar back to the starting position.
Tips
- Hinge forward slightly at the hips before you begin pulling so the cable runs at an angle that allows a full arc of motion from overhead down to your thighs.
- Maintain a soft, consistent bend in the elbows throughout the movement rather than locking them out completely, which helps keep the load on the intended path.
- Control the bar on the way back up, letting it rise in the same arc it traveled on the way down rather than allowing it to drift forward or upward abruptly.
Common mistakes
- Bending the elbows significantly during the pull turns the movement into a push-down rather than a straight-arm pull-down, changing the path the bar travels.
- Rounding the upper back and dropping the chest as the bar descends changes the torso position established at the start of the set.
- Standing too close to the machine reduces the arc of motion and causes the bar to travel in a short, nearly vertical path instead of a full sweep toward the thighs.
Make Every Set Count.
Plan your workouts, track every session, and see your progress over time.
