ProgreviaStraight-arm pulldown
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How to do it
Standing at a high pulley with near-straight arms, sweep the bar down to the thighs in an arc while keeping the elbow fixed. With no elbow bend the lat works isolated from the biceps; great mind-muscle cue.
Muscles worked
Mainly espalda. Train it inside a balanced routine to progress safely.
Technical sheet
- Movement pattern
- Isolation
- Minimum level
- Beginner
- Technical demand
- Basic
- Fatigue it generates
- Low (0.6 out of 2.2)
- Risk if technique breaks down
- Low
- Peak tension in the stretched position
These are the values the generator uses to decide where the exercise goes within the session.
Recommended sets and reps
As an isolation exercise, it works best in 3–4 sets of 10–15 reps with 0–2 RIR. Use it at the end of the session to add volume without systemic fatigue.
Common mistakes to avoid
- Pulling with the arms instead of starting the movement by retracting the shoulder blades and driving the elbows back.
- Using too much weight at the cost of technique and full range of motion.
- Doing reps too fast, without controlling the eccentric (lowering) phase.
How Straight-arm pulldown compares with other back exercises
The catalogue has 18 exercises with back as the main muscle group. Ranked from least to most fatiguing with the same values the generator uses, Straight-arm pulldown is number 1.
That makes it a good candidate for adding back sets at the end of a session or in heavy weeks, when you want volume without extra fatigue.
| Exercise | Equipment | Fatigue | Technique |
|---|---|---|---|
| Straight-arm pulldown | cable | Low (0.6 out of 2.2) | Basic |
| Cable pullover | cable | Moderate (0.7 out of 2.2) | Basic |
| Seated band row | resistance band | Moderate (0.7 out of 2.2) | Basic |
| High cable row | cable | Moderate (0.8 out of 2.2) | Basic |
| Lat pulldown | cable | Moderate (0.9 out of 2.2) | Basic |
| Neutral-grip lat pulldown | cable | Moderate (0.9 out of 2.2) | Basic |
| Machine row | machine | Moderate (0.9 out of 2.2) | Basic |
| Inverted row | bodyweight | Moderate (0.9 out of 2.2) | Basic |
Tension with the muscle stretched. Straight-arm pulldown loads the muscle when it is longest. In the review by Kassiano et al. (2023), across eleven studies, full range of motion and partials performed in the initial part of the movement — with the muscle long — produced more growth than partials performed at the end.
An isolation exercise. In the trial by Gentil et al. (2015), with untrained young men over ten weeks, the biceps curl and the lat pulldown were equally effective for gaining strength and size in the elbow flexors: isolation is not filler.
- Kassiano W, Costa B, Nunes JP, Ribeiro AS, Schoenfeld BJ, Cyrino ES. Which ROMs lead to Rome? A systematic review of the effects of range of motion on muscle hypertrophy. Journal of Strength and Conditioning Research. 2023;37(5):1135-1144.
- Gentil P, Soares S, Bottaro M. Single vs. multi-joint resistance exercises: effects on muscle strength and hypertrophy. Asian Journal of Sports Medicine. 2015;6(2):e24057.
Alternative exercises
More Isolation exercises
Add it to your routine
Progrevia can generate a personalized routine that includes Straight-arm pulldown based on your level, goal and available days.
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Generate a full routine with the emphasis on Back and Straight-arm pulldown among your preferred exercises. Free, no sign-up.
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Frequently asked questions
What muscles does Straight-arm pulldown work?
Straight-arm pulldown mainly works the espalda muscle group, plus synergist and stabilizer muscles depending on the variation.
How many sets of Straight-arm pulldown should I do?
Between 3 and 5 sets per session, adjusting the total weekly volume for espalda to your level (about 10–20 sets per muscle per week).
Is Straight-arm pulldown good for building muscle?
Yes. Combined with progressive overload, good technique and enough rest, it's an effective tool to grow espalda.
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