Straight-Arm Pulldown

How to perform the Straight-Arm Pulldown

1. Set up the handle with a stable base, neutral spine, and the shoulders pulled down away from the ears.
2. Position the joint that flexes or extends through the target muscle so the line of pull runs directly through the muscle's working range.
3. Move only at the working joint — the rest of the body stays braced and still throughout the set.
4. Squeeze the target muscle hard in the contracted position; pause briefly without letting another muscle take over the load.
5. Lower under control to a full stretch on the eccentric, then repeat for the prescribed reps.

Suggested working range: 12–15 reps. Default progression: double progression.

Common mistakes

• •Swinging the load and relying on momentum instead of muscle tension.
• •Using a partial range of motion that misses the stretched position.
• •Going so heavy that another muscle has to take over to complete the rep.
• •Failing to lock in a stable torso, which leaks force out of the target muscle.

Variations & alternatives

Swap in a related movement if equipment, recovery, or progression demands it.