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Straight Arm Lat PullDown Exercise 2023

Straight Arm Lat Pulldown
Straight Arm Lat Pulldown

The straight arm lat pulldown is a resistance exercise that primarily targets the latissimus dorsi, the broadest muscles on our back. 

The latissimus dorsi muscles are responsible for various functions such as extension, adduction, and rotation of the shoulder. 

This also targets other secondary muscles, such as the triceps and the deltoids, along with the muscles of our mid-back and our lower traps.

Want to add some variety to your upper back workout?  The straight-arm lat pull down workout is your answer.

How to do the Straight Army Lat PullDown

I will show you how to do the stiff arm lat pulldown. As I mentioned earlier, the straight arm pulldown exercise primarily targets our latissimus dorsi muscles, which are the muscles in our back. 

It’s a great exercise for swimmers, surfers, or anyone who has to do this motion.

  1. Equipment

    You will need a cable rack and a straight bar for this exercise.

  2. Position

    To get started:

    – Position your feet shoulder-width apart
    – Pull your shoulders back, and keep your arms straight.
    – Your arms will remain straight for the entirety of this exercise

  3. Pull the down to your Thighs

    – You will now pull the bar down right to your thighs, squeeze your back, and then return to the starting position.
    – This sequence—straight down, squeeze, and return to start—makes one complete rep.

  4. Number of Repetitions

    A good guideline for this exercise is three to four sets of eight to twelve reps

Heavy Weights

  • A common mistake a lot of people make when doing the straight arm lat pulldown, and one that can indicate your weights are too heavy, is curling your shoulders in or bending your arms to get the weight down.
  • It’s crucial to keep your arms straight and pull the weight all the way down.
  • As you gain stronger, gradually increase the resistance or weight to keep things interesting.


  • You will also feel this exercise in your triceps, which is normal since they’re the secondary muscles engaged in it.
  • Because your triceps are smaller muscles, you may start feeling them before your back, but that’s normal.

Proper Form

  • Focus on maintaining good form throughout the straight-arm lat pull-down exercise to get the most out of it.
  • And to do that, you have to maintain a straight back, tighten your abdominals for stability, and refrain from swinging or employing excessive momentum.

ARMY PRT Straight Arm PullDown

  • The straight arm lat pulldown exercise is performed the same as the lat pulldown; however, the range of motion is much less. 
  • The elbows remain fully extended and the arms straight as the resistance is lowered and raised. 
  • As the soldier’s range of motion improves, he may employ the single-arm lat pull-down to maintain a heavy resistance on the good side and/or to reduce the resistance on the injured side.
Straight Arm Lat Pull Down
Straight Arm Lat Pull Down

Benefits of Straight Arm Lat PullDown Exercise

The following are the benefits of the single arm lat pull down exercise:

Lat Development

  • Earlier Lat Development Straight-arm lat pulldowns are generally used to work the lats, which helps these muscles grow in size and strength. 
  • The shoulder extension, adduction, and medial rotation are among the actions that the lats are primarily responsible for producing. 
  • The straight-arm lat pull-down is a good exercise even for developing the lats because it is made to isolate and target them. 
  • By regularly performing this exercise, you can enhance the width and thickness of your back, contributing to an aesthetically pleasing physique. 

Improved Posture

  • The latissimus dorsi muscles play a crucial role in maintaining proper posture. 
  • Strengthening the lats through exercises like straight-arm lat pull-downs can help respond to the effects of an inactive lifestyle and encourage a more upright posture.

Upper Body Strength

  • The straight-arm lat pull-down engages not only the lats but also various other muscles in the upper body, including the rhomboids, rear deltoids, and biceps. 
  • Considering this, it won’t be wrong to say that by incorporating this exercise, you can develop overall upper body strength and muscular balance.

Shoulder Stability

  • As a compound exercise, the straight-arm lat pull-down also involves the stabilizer muscles around the shoulders and shoulder blade. 
  • This can help improve shoulder stability and reduce the risk of injury during other exercises or daily activities.

Functional Fitness

  • The pulling motion involved in straight-arm lat pull-downs copycats many real-life movements, such as pulling open a heavy door or lifting objects from the ground. 
  • Thus, by training these movement patterns, you can improve your overall functional fitness and make daily tasks easier.

Variety and muscle confusion

  • Adding straight-arm lat pull-downs challenges your muscles in new ways, promoting muscle growth and avoiding plateaus in your training progress. 
  • By adding straight arm lat pulldowns to your routine, you keep your workouts fresh, challenge your muscles in different ways, and avoid hitting training plateaus. 
  • Embrace variety, keep your muscles guessing, and watch as your body responds with renewed growth and strength. Say goodbye to boredom and hello to exciting gains!


Remember, before attempting any new exercise; it’s important to ensure you use proper form and technique. If you’re unsure, consider consulting with a qualified fitness professional who can guide you and help tailor your workout program to your specific needs and goals.

  • To summarize, the straight arm lat pulldown is great for swimmers and surfers.
  • Tips:
    • Keep your arms straight throughout the exercise.
    • Keep your shoulders back, tighten your core, and 
    • Ensure a full range of motion up and down. That’s the straight arm lat pulldown.

George N.