Straight Arm Pulldowns

How to do the Straight Arm Pulldowns

Stand upright and grab the weight out in front of you with your arms fully extended. Lower the weight keeping your arms straight until they are just about by your side. Let the weight up until the weight is parallel to the floor. Repeat

Spotter Information:
A spotter can stand beside the participant and push the weight down.

These are the muscles , equipment and categories of this exercise.

  • PRIMARY: Back
  • Latissimus Dorsi
  • Rhomboids
  • Isolation
  • Cable
  • Straight Bar

Averages for MyFit Users

The table below represents data from over 200,000 exercise logs and gives us an average for this exercise.

Average Weight LiftedAverage Reps One Rep Max Average
62.2 lbs10 83.8 lbs

What is a good starting weight?

Based on an average weight lifted of 62.2 lbs for all MyFit users we suggest you start at 50% of that weight:

Try 31 lbs and aim for 12-15 reps.


Workouts Plans with Straight Arm Pulldowns

Purpose Type Level
Sport Specific Advanced
Strength Intermediate
Muscular Definition Intermediate
Sport Specific Intermediate
Muscular Definition Intermediate
Muscular Definition Intermediate
Muscular Definition Intermediate

Make a Workout

Crafting a workout for the gym is extremely important. Consideration should be maintained throughout your designing process. If you just want to find one to use we offer plenty here. If you want to make your own you can start now.

Tracking Your Weights

There are lots of easy ways to track your sets and reps. One easy way is through a little book that you can take with you to the gym. This book has progress charts, workouts and lots of tools you can use to always make sure you are improving.