Straight Arm Pulldown
Straight-arm pulldown. Carves the outer lat line. It works mainly the lats, with help from the rear deltoid and triceps.
Flawless ranks it by lifetime volume: Gold, the third of eight ranks, starts at 25,000 kg.
How to do Straight Arm Pulldown
- Stand facing a high pulley with a straight bar, take it with an overhand grip a little wider than the shoulders and step back with a slight forward lean.
- With the arms almost straight, pull the bar down in an arc to your thighs by contracting the lats.
- Squeeze at the bottom for a second with the chest up and the shoulders down.
- Let the bar rise slowly until the arms are overhead and the lats are stretched; the elbows keep the same slight bend throughout.
These are the same steps you see in the exercise guide in the Flawless app.
Muscles worked
| Role | Muscle | Anatomical name |
|---|---|---|
| Primary | Lats | Latissimus dorsi |
| Secondary | Rear deltoid | Deltoideus posterior |
| Secondary | Triceps | Triceps brachii |
Muscle data from StrengthLog.
Why do it
- Lats without the biceps joining in
- You feel the stretch where the muscle actually is
- Good warm-up before heavy pulling
How Flawless ranks Straight Arm Pulldown
| Rank | Total volume |
|---|---|
| Bronze | start |
| Silver | 5,000 kg |
| Gold | 25,000 kg |
| Platinum | 50,000 kg |
| Diamond | 100,000 kg |
| Obsidian | 150,000 kg |
| Painite | 250,000 kg |
| Antimatter | 1,000,000 kg |
Flawless ranks Straight Arm Pulldown by lifetime volume: the weight × reps of every set you have logged, added up. The ladder is the same for everyone, because it measures work done rather than strength relative to bodyweight. The rank updates after every workout.
Similar exercises
Questions
What muscles does Straight Arm Pulldown work?
It works mainly the lats, with help from the rear deltoid and triceps.
How do you do Straight Arm Pulldown?
Stand facing a high pulley with a straight bar, take it with an overhand grip a little wider than the shoulders and step back with a slight forward lean. With the arms almost straight, pull the bar down in an arc to your thighs by contracting the lats. Squeeze at the bottom for a second with the chest up and the shoulders down. Let the bar rise slowly until the arms are overhead and the lats are stretched; the elbows keep the same slight bend throughout.
How does Flawless rank Straight Arm Pulldown?
By lifetime volume: the weight × reps of every set you have logged, added up. Gold starts at 25,000 kg and Diamond at 100,000 kg, the same for everyone.
Try it free
Free on Google Play and the App Store. The whole log is free; PRO is optional.