How To Do Straight Arm Pulldowns
(Stiff Arm Lat Pulldown)

Straight Arm Pulldown Exercise

Straight Arm Pulldown is a unique exercise that effectively isolates the lats and also works the anterior or front heads of the shoulders.

Straight Arm Pulldowns is best done with lighter weight because of the straight arm position.

But it can reach in and work even the smaller muscles of the upper and middle sections of your back.

It can be used as a warm up before working shoulders or back or as a finishing exercise in the back rotation.

Straight Arm Pulldown How To

  • Take a shoulder width overhand grip on a lat pulldown attachment. Take a few steps back; assume a shoulder width stance, bend your knees and put a slight arch on your lower back.
  • Flex your lats and pull the weight straight down toward your hips. Maintain a slight bend in your arms. Hold the bottom position for a count of “one”.
  • Resist the weight as you bring your arms back up to starting position.
  • Repeat the exercise until you have completed the targeted number of reps.

Form and Technique

Even if the exercise is “Straight Arm” Pulldown, it is advisable to keep a slight bend in the arms.

It will lessen pressure on your elbows and reduce compression forces on your rotator cuff.

Only your arms should be moving in this exercise. Do not round your shoulders or sway your back to use momentum to bring the weight down to your hips.

Variations: Dumbbell Pullover

Routine for Strength: 3 sets x 12-15 reps

Routine for Muscle Gains: 4-5 sets x 6-8 reps

Straight Arm Pulldown