Straight-Arm Pulldown (Bar Attachment)

An isolation lat exercise using a straight bar attachment on a cable machine with straight arms to maximize latissimus dorsi activation.

Instructions

1. Stand in front of a cable machine with a straight bar attachment positioned at the high pulley.
2. Grasp the bar with both hands using a pronated grip (palms facing down) at shoulder-width apart.
3. Position your feet at shoulder-width apart and step back slightly so the cable is taut.
4. Bend slightly at the hips and extend your arms straight out in front of you at approximately shoulder height.
5. Pull the bar downward in a controlled motion by contracting your lats while keeping your arms straight.
6. Continue pulling until the bar reaches approximately hip level.
7. Slowly return the bar to the starting position with controlled movement.
8. Exhale as you pull down, inhale as you return to the starting position.

Tips

• Maintain straight arms throughout the movement to isolate the lats effectively.
• Focus on initiating the movement from the lats rather than the arms.
• Keep a slight bend in the elbows to reduce joint stress.
• Use a moderate weight that allows full control throughout the range of motion.
• This variation works well as a finishing exercise after compound back movements.
• Maximize the range of motion by bringing the bar all the way down to hip level.
• Control the eccentric (return) phase to increase time under tension.