Straight-arm pulldown

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How to do it

Straight-arm pulldown. Extended arms, arc down. Activates lat without biceps. Excellent mind-muscle.

Muscles worked

Mainly espalda. Train it inside a balanced routine to progress safely.

Recommended sets and reps

As an isolation exercise, it works best in 3–4 sets of 10–15 reps with 0–2 RIR. Use it at the end of the session to add volume without systemic fatigue.

Common mistakes to avoid

• Pulling with the arms instead of starting the movement by retracting the shoulder blades and driving the elbows back.
• Using too much weight at the cost of technique and full range of motion.
• Doing reps too fast, without controlling the eccentric (lowering) phase.

Alternative exercises

• Cable pullover
• Conventional deadlift
• Pull-ups
• Lat pulldown
• Barbell row

Add it to your routine

FitnessAI can generate a personalized routine that includes Straight-arm pulldown based on your level, goal and available days.

Frequently asked questions

What muscles does Straight-arm pulldown work?

Straight-arm pulldown mainly works the espalda muscle group, plus synergist and stabilizer muscles depending on the variation.

How many sets of Straight-arm pulldown should I do?

Between 3 and 5 sets per session, adjusting the total weekly volume for espalda to your level (about 10–20 sets per muscle per week).

Is Straight-arm pulldown good for building muscle?

Yes. Combined with progressive overload, good technique and enough rest, it's an effective tool to grow espalda.

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