Library / Lats
Straight-Arm Cable Lat Pulldown
Cable · Isolation · Isolation
Lats Teres MajorTricepsCore Joint friendly
Default prescription & biomechanics
- Primary muscles
- Lats
- Secondary muscles
- Teres Major, Triceps, Core
- Equipment
- Cable
- Movement pattern
- Isolation (Pull force)
- Difficulty
- Beginner
- Working rep range
- 12-15 reps per set
- Between-set interval
- 75 seconds rest
- Intensity & MET
- Moderate (3.8 MET)
Step-by-step coaching cues
- Stand a step back from a high pulley with a rope or straight bar attachment.
- Hinge slightly at the hips and keep your elbows unlocked at a fixed 10 degree angle.
- Sweep the bar down in an arc to your thighs using pure lat contraction.
- Control the ascent until your arms are overhead in line with your torso.
Joint & safety considerations
No specific joint contraindications are flagged for Straight-Arm Cable Lat Pulldown. Maintain controlled tempo across the full range of motion and stop the set if sharp joint pain occurs.
Biomechanical alternatives & swaps
Used by the in-app Swap sheet when your equipment is occupied or when adjusting exercise difficulty.
| Exercise | Relationship | Equipment |
|---|---|---|
| Bench Dumbbell Pullover | Dumbbell swap | Dumbbell |
| Assisted Parallel Close Grip Pull Up | Machine swap | Machine |
| Assisted Pull-Up Machine | Machine swap | Machine |
| Band Assisted Pull Up | Machine swap | Machine |
| Band Bent Over Row | Bands swap | Bands |
| Barbell Incline Row | Barbell swap | Barbell |
From the WorkoutCard biomechanical library (613 verified movements). For general strength and conditioning education, not medical or physiotherapy advice.