IsolationMachine
Straight Arm Lat Pulldown
Exercise Details
Training Volume by Goal
Hypertrophy
Muscle Growth
3–4 sets × 12–15 reps (50–70% 1RM, RPE 6–7)
Strength
Max Power
3–4 sets × 10–12 reps (60–75% 1RM, RPE 6–8)
Endurance
Stamina
2–3 sets × 15–20 reps (30–50% 1RM, RPE 5–7)
📋How to Perform
- Stand at a lat pulldown machine facing the weight stack with your feet shoulder-width apart
- Grasp the straight bar or rope attachment with both hands positioned shoulder-width apart, using an overhand grip
- Step back slightly from the machine and lean forward at the hips approximately 20-30 degrees
- Keep your arms nearly straight with just a slight bend in your elbows (approximately 10 degrees) - maintain this angle throughout
- Pull the bar down in a wide sweeping arc motion toward your thighs, focusing on using your lat muscles
- Continue pulling until the bar reaches your thighs or until you feel maximum lat contraction
- At the bottom position, squeeze your lats as hard as possible and hold for 1-2 seconds
- Slowly and with complete control, allow the bar to return to the starting position in a controlled arc, taking 2-3 seconds
💡Coaching Cues
- ✓
Arms stay straight
- ✓
Arc motion
- ✓
Pull with lats
- ✓
Squeeze lats at bottom
- ✓
Control the return
- ✓
Slight forward lean
⚠️Common Mistakes
- ✗
Bending elbows too much
- ✗
Using arms instead of lats
