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Back ยท Shoulder extension

Straight-Arm Pulldown

An isolation shoulder extension exercise for the lats, done with a cable. It also works the triceps and rear delts.

Cable Isolation Reps and weight Also called: stiff arm pulldown, cable pullover
Illustrations: Everkinetic, CC BY-SA 4.0 (licence)

Muscles worked

Primary

Lats

Do most of the work.

Secondary

Triceps and Rear delts

Help during each rep.

  • LatsSides of the backPrimary
  • TricepsBack of the upper armSecondary
  • Rear deltsBack of the shouldersSecondary

How to do it

  1. Set the cable. Put the pulley at the height the movement needs, attach the handle and pick a weight you can move under control.
  2. Arms long, slight bend in the elbows.
  3. Sweep the hands down to the hips with the lats.
  4. Return slowly to the stretch overhead.
  5. Control every rep. Breathe out through the hardest part and stop the set when your form changes.

Common mistakes

  • Bending the elbows more as you go. Keep the arms long with a fixed, slight bend.
  • Rushing the stretch. Return slowly overhead.

Cable busy? Try one of these

General guidance, not medical advice. If a movement hurts, stop and ask a qualified coach or physio.