FlexCable Straight-Arm Pulldowns
Muscles worked
- Latissimus Dorsi
- Teres Major
- Triceps Brachii
- Posterior Deltoid
- CategoryPull
- Default target3 sets × 12–15 reps
- EquipmentCable Machine
- Movement patternIsolation Upper
- Training stylesHypertrophy
- LevelBeginner-friendly
Technique
Setup
Attach a straight bar or rope to the high pulley and stand facing it, a step or two back. Hinge slightly at the hips and hold the attachment with straight arms at about eye level.
Movement
Keeping your arms long, sweep the attachment down in an arc until it reaches your thighs, squeezing your lats. Let it rise back to eye level under control.
Form Tip
Keep a micro-bend in your elbows and don't let it change during the rep. Bending the elbows turns this into a pushdown and moves the work into your triceps.
Increase Difficulty
Pause for 2 seconds at your thighs, or step further back for a longer arc.
Decrease Difficulty
Use a lighter stack, or switch to Band Straight-Arm Pulldowns.