The straight-arm pulldown pulls a cable down with straight arms: your lats work without the biceps, a good way to feel your back before rows.
1Starting position2End position
Setup
Face a high pulley with a straight bar or rope. Grab it overhand at shoulder width, step back and lean forward, arms nearly straight and raised in front.
Execution
Take the high-pulley bar with an overhand grip a bit wider than shoulder-width, step back and bend your torso forward about 30 degrees; arms straight.
Exhale and pull the bar down to your thighs with your lats, keeping your elbows locked out.
Inhale and let your arms travel back up slowly until you feel the stretch under your shoulder blades.
Common mistakes
Bending your elbows — that makes it a row; keep your arms nearly straight the whole set.
Rocking your torso — the lean stays fixed.
Shoulders shrugging up — drop them and pull the bar to your thighs.
Letting the bar fly up — return it slowly to a stretch in your back.
Not sure about your form? Send me a video of a set — I'll take a look and tell you what to fix first.
