FitCi
Straight-Arm Pulldown is an isolation exercise for the back: one joint works, so it comes after the compound lifts to finish the target muscle. Secondary muscles: shoulders, core. Equipment: cable, resistance band. Difficulty: beginner, suitable for beginners. It takes 5 steps; the most common mistake is covered in the tip below.
Step-by-step
- Attach a straight bar or rope to a high pulley and stand hinged slightly forward at the hips.
- Keep your arms almost fully straight, with a slight bend but without locking the elbows.
- Bring the bar down toward your thighs in a wide arc, initiating the movement from your back muscles.
- Pause briefly at the bottom and squeeze your lats.
- Return to the starting position under control.
Coaching tip
Keep your arms straight, bring the bar down toward your hips, and feel your lats.
How to program it
Sets × reps and rest by goal; tempo and controlled reps matter most on isolation work. Start at the bottom of the range in week one; add 2.5–5% when you hit the top with clean form.
| Goal | Sets × Reps | Rest |
|---|---|---|
| Strength | 3 × 6-8 | 120 s |
| Muscle gain | 3 × 10-15 | 75 s |
| Fat loss / conditioning | 3 × 12-15 | 60 s |
FitCi applies this table to your age and goal automatically and writes weekly progression.
Alternatives
- At home, no equipment: Pull-Up, Chin-Up
- Same muscle, different equipment: Conventional Deadlift, Barbell Bent-Over Row, Pendlay Row
More back exercises
Add this exercise to your program
Build your own program in FitCi, pick an expert template, or photograph the plan your coach gave you; the app tracks sets, reps and weight.