Step by step
- Attach a straight bar or rope to the high pulley and grab it with straight arms.
- Step back and lean your torso slightly, elbows slightly bent.
- Sweep the bar down in an arc to your thighs, squeezing your lats.
- Return slowly until your arms are at head height.
Tip: It's a good exercise to warm up your back before pull-ups or pulldowns.
Common mistakes
If your elbows bend, it becomes a triceps pushdown. Keep the angle fixed.
Your torso stays still; only your arms move.
Stop when your arms reach head height.
Sets and reps
Guide ranges. Start with a weight where the last rep is hard but your technique holds.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3–5 | 3–6 | 2–3 min |
| Build muscle | 3–4 | 6–12 | 1.5–2 min |
| Health and fitness | 2–3 | 10–15 | 1 min |
In GymOrbita you log every set and the app suggests the weight for your next session based on what you did last time.
Alternatives
If the machine is busy or you want a variation:
FAQ
Bar or rope?
Both work. The rope lets you spread your hands at the end for a little more range.
General technique information, not a substitute for professional advice. If you have an injury or pain, check with a doctor or physiotherapist first.
Add straight-arm pulldown to your routine
GymOrbita has this exercise with its animation: log the weight and reps of every set and track your progress. Free.