Exercise · Form & cues
Straight-Arm Pulldown — form guide
Lats (isolation) · Long Head Triceps. Equipment: Cable + Rope or Straight Bar. Difficulty: Beginner.
TEMPO
1-2-2-1
Arms locked straight throughout. This is one of the very few true lat isolation moves.
Cues
- Arms slightly bent, then locked in that position
- Hinge slightly at hips
- Drive bar/rope down to thighs in an arc
- Squeeze lats at bottom for 2 seconds
Common mistakes
- Bending elbows — turns into pushdown
- Going too heavy — momentum takes over
Injury notes
Safe for shoulder issues — no compression.
Progression
Add 2.5kg when reps hit top of range with no elbow bend.