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  • Writer's pictureAWFIT

Have you forgotten about this awesome exercise?

Updated: Feb 2, 2022

Straight Arm Pulldowns

When I first started training I used to make the fundamental error of mostly training my chest and biceps also known as the "mirror muscles" which was all the rage back in the day! But this led me to having consistent niggles and minor injuries because my physique was unbalanced and my posture was bad. I knew I had to change my training and incorporate a much more tailored exercise program. So, I started training my back and triceps (the back of my upper arms) a lot more to prevent my shoulders from leaning forward, giving myself a more aesthetic look.

This is why I strongly recommend including Straight arm pulldowns into your training routine. This exercise has tremendous benefits and will help you to achieve a more balanced physique and avoid looking lopsided!


5 Good Reasons Why You Should Not Forget To Do This Exercise!

  1. Straight arm pulldowns work your lat muscles which are located at the sides of your back. This will help you build your v-taper. A v-taper gives you the illusion of a smaller waist and wider shoulders, just like an athlete.

  2. They also work your triceps (the back of your upper arms) great for getting rid of bingo wings for women and building bigger arms for men. The tricep area is 65% of the upper arm, so it’s important to work this area more than your biceps.

  3. Improving your posture is an essential part of your overall look and how you carry yourself, so this is a must! Performing straight arm pulldowns with the correct technique is also vital for posture correction.

  4. Improves your core stability and tightens your waist by working the mid-section, as you are

unable to perform the exercise without tensing your abs and stabilising your body.

  1. There are many variations to straight arm pulldowns: you have the option of using a straight bar, long bar, angled bar or rope. However, rotating all variations is excellent for continually improving strength and definition because this prevents the muscles from becoming used to the movement.

Straight Arm Pulldowns


3 sets of 10 reps with 60-90 secs rest using moderate weight.


4 sets of 12 reps with 60 secs rest using heavy weight.


4 sets of 10 reps, with 90 secs rest using heavy weight, but performed in conjunction with an other back movement, only resting after completing both exercises. This is called a super-set.

Final word:

This is definitely an exercise that can work for everyone at any level and should be included into your training routine as it has so many benefits for your overall physique.


  • Gantchev, G. N., & Dimitrova, D. M. (1996). Anticipatory postural adjustments associated with arm movements during balancing on unstable support surface. International journal of psychophysiology, 22(1-2), 117-122.

  • Pierce, K. C. (1998). Straight-arm lat pulldown and push-up on balance board. Strength & Conditioning Journal, 20(6), 52-53.

  • Simão, R., Farinatti, P. D. T. V., Polito, M. D., Maior, A. S., & Fleck, S. J. (2005). Influence of exercise order on the number of repetitions performed and perceived exertion during resistance exercises. The Journal of Strength & Conditioning Research, 19(1), 152-156.

  • Webber, R. T., Hockridge, B., & Meredith, J. O. (2008). U.S. Patent No. 7,361,125. Washington, DC: U.S. Patent and Trademark Office.

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