Lats
Straight-Arm Pulldown
A cable movement where you push a bar down with straight arms to isolate the lats.
Energy burned
≈ 18 kcalFor 3 × 8–12, rest 90s · ≈ 3.1 kcal/min
Estimate range 13–22 kcal (±25 %)
Muscle mass worked6 %
Effort during a set4.5 MET
Your lean mass53.5 kgBody fat estimated from BMI and age
Machine / cable: about 15 % less than free weights.
Estimate ±25 %: muscles worked (from the exercise data), sets, reps, rest and your body. See the planner for whole sessions.
Setup
- 1Attach a straight bar to a high pulley and stand facing the stack, holding the bar with an overhand grip at shoulder width.
- 2Step back slightly, hinge forward a little, and keep your arms nearly straight.
How to perform
- 1Pull the bar down in an arc toward your thighs by driving your shoulders down.
- 2Keep your elbows only slightly bent throughout.
- 3Squeeze your lats when the bar reaches your thighs.
- 4Let the bar rise slowly back to eye level and repeat.
