Back · Cable machine

Cable Straight Arm Pushdown

The cable straight arm pushdown is an isolation exercise designed to target the latissimus dorsi without fatiguing the biceps. It serves as an effective pre-exhaustion movement before heavy compound pulling or as a targeted finisher at the end of a back session.

Muscles: Back
Equipment: Cable machine
Type: Strength
Animation: Men and women

How to do it

Stand facing a cable machine with the pulley set at a high position.
Attach a bar or rope handle to the pulley.
Grab the handle with both hands using an overhand grip.
Stand with your feet shoulder-width apart, knees slightly bent, and lean forward slightly at the hips.
Keep your arms straight and close to your body.
Inhale and brace your core. Exhale as you push the handle down towards your thighs, using your lats and triceps.
Keep your arms straight throughout the movement.
Pause briefly at the bottom when your arms are fully extended.
Slowly return to the starting position, controlling the movement and maintaining tension in your upper body.

Common mistakes

Bending your elbows excessively shifts the workload onto the triceps instead of the lats.
Swinging your torso to generate momentum removes constant tension from the back and strains the lower spine.
Shrugging your shoulders upward at the top position shifts the focus to the upper traps and neck.

Tips

Keep a soft, locked bend in your elbows throughout the entire range of motion.
Initiate the pull by actively depressing your shoulder blades rather than pulling with your hands.
Try using a rope attachment to extend the range of motion past your hips at the bottom.

Sets and reps

Perform 3–4 sets of 10–15 repetitions with 60–90 seconds of rest between sets to prioritize lat hypertrophy and continuous muscle tension.

Muscles worked

Your coach guides every set

Turn on the coach in Gloox: it asks how you feel, picks the weight from your history and cues technique and rest. Rate each set and the next one is tuned to you.

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Questions

Does the cable straight arm pushdown work the triceps?

The long head of the triceps assists with shoulder extension, but the primary target remains the latissimus dorsi.

What can replace this exercise without a cable machine?

You can perform a dumbbell pullover on a flat bench or anchor a resistance band overhead to mimic the same straight-arm shoulder extension.

Similar exercises

All back exercises →