Straight-arm pulldown

How to do it

1. Stand facing the cable, hinge forward slightly and hold the bar at head height with almost straight arms.
2. Brace the abs and keep the ribs down.
3. Sweep the bar down in an arc to the thighs, driving with the lats.
4. Let it rise slowly back to head height, feeling the stretch under the armpits.

Common mistakes

• Bending the elbows and turning it into a pushdown.
• Rocking the torso to move the weight.
• Shrugging the shoulders at the top.

Breathing and tempo

Breathe out as you lift and in as you lower. Lift in about 1-2 seconds, pause briefly where the muscle is shortest, and lower in 2-3 seconds.

Make it harder or easier

Harder: More load or a 2-second hold at the thighs.

Easier: Lighter load and a shorter arc.

Sets and reps

Beginners: 2-3 sets of 10-15 reps, stopping 2-3 reps short of failure.

Building muscle: 3-4 sets of 10-20 reps, stopping 0-2 reps short of failure.

Safety

• Keep it smooth; jerking the weight strains the shoulder.

Swaps

Full gym: Pull-up, Lat pulldown, One-arm dumbbell row, Chin-up