Elbows bend significantly
Becomes a pulldown; biceps and mid-back take the load from the lats.
Overactive muscles
Biceps brachiiUpper trapezius
Corrective work
Foam RollUpper traps↗StretchLat stretch (kneeling overhead)↗Pull · Upper Body
Straight-Arm Pulldown
Coaching cues
- High pulley; arms straight with a soft elbow; slight forward lean
- Pull the bar down to the hips — pure shoulder extension
- Arms stay straight throughout — elbows don't bend
- Return under control; resist the cable pulling arms up
Common faults 2
Trunk flexes to assist the pull
Body folds forward; erectors and hip flexors assist the lat.
Overactive muscles
Erector spinaeHip flexors
Corrective work
Foam RollErector spinae↗StretchHalf-kneeling hip flexor stretch↗