Exercise guide
Cable Pushdown Straight Arm
- Beginner
- Isolation
- Rep-based
- Back
- Shoulders
- Upper arms
This isolation movement targets the latissimus dorsi and the long head of the triceps through shoulder extension. It is highly effective for developing back width and mind-muscle connection without involving the biceps.
Reviewed by the Crucible team · Updated June 2026
Muscles worked
Setup
- Attach a straight bar or lat bar to the high pulley of a cable station.
- Stand facing the machine with feet shoulder-width apart and a slight bend in your knees.
- Grasp the bar with an overhand grip, slightly wider than shoulder-width.
- Step back until your arms are extended and there is tension on the cable, then hinge forward slightly at the hips (15-30 degrees).
How to do it
- Keeping your arms straight and elbows locked, pull the bar down in a wide arc toward your thighs.
- Exhale as you pull the bar down, focusing on driving your shoulder blades down and back.
- Squeeze your lats firmly at the bottom of the movement when the bar reaches your upper thighs.
- Inhale as you slowly return the bar to the starting position over a 2-3 second count, maintaining tension throughout.
Form checklist
- Keep a slight micro-bend in the elbows, but do not allow the elbow joint to bend or straighten during the rep.
- Maintain a proud chest and avoid rounding your shoulders forward as the bar rises.
- Keep your core braced to prevent your lower back from arching or your torso from swinging.
- Ensure the movement is driven entirely by the shoulder joint, not by pushing down with the triceps.
Pro tips
- Imagine you are trying to push the bar through the floor rather than just pulling it toward you to maximize lat engagement.
- Focus on the 'stretch' at the top of the movement to fully lengthen the latissimus dorsi before starting the next rep.
Make it harder
- Add a 2-second pause at the bottom of the movement to emphasize the peak contraction.
- Use a rope attachment instead of a bar to allow for a deeper range of motion past the hips.
Frequently asked
- What muscles does the cable pushdown straight arm work?
- The cable pushdown straight arm primarily targets the lats and triceps, and also works the biceps, forearms, and serratus anterior as secondary muscles.
- What equipment do you need for the cable pushdown straight arm?
- The cable pushdown straight arm uses cable.
- Is the cable pushdown straight arm good for beginners?
- Yes. The cable pushdown straight arm is a beginner-friendly movement and a strong foundation to build on.