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Exercise handout — move better, feel better.
Straight Arm Pulldown
Pull cable down with straight arms. Isolates lats without bicep involvement.
Stop if
Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.
This is the general ClapMove rule. This exercise has no extra stop rule of its own.
- Pain 6 out of 10 or more: choose an easier exercise.
- Pain 8 out of 10 or more: stop and rest.
Equipment needed
- Works at the gym
machines
Gym
- gym machine (No safe home substitute has been reviewed yet.)
No equipment? Try: Resistance band
Dosage
3
Sets
12
Reps / Time
45 sec
Rest
2 down / 1 squeeze / 2 up
Tempo
Step-by-Step Guide
Set up
- Set cable at high position
- Grip bar with straight arms
- Step back slightly, lean forward a bit
No image for this step. Follow the written instruction.
Step 1 of 5
Keep arms straight throughout
No image for this step. Follow the written instruction.
Step 2 of 5
Pull bar down in arc to your thighs
No image for this step. Follow the written instruction.
Step 3 of 5
Squeeze lats at bottom
No image for this step. Follow the written instruction.
Step 4 of 5
Return slowly to start
No image for this step. Follow the written instruction.
Step 5 of 5
Repeat
Breathing
- Breathe out as you pull down
- Breathe in as you return
Form Cues
- Arms stay straight
- Pull with your back, not arms
- Squeeze at bottom
- Control the return
Common Mistakes to Avoid
- Bending elbows
- Using arm muscles
- Not going full range
- Moving too fast
Safety Information
Keep arms straight. Focus on lat contraction.
Progressions
Increase weight or add pause
Regressions
Use lighter weight
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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.