Lower Back Straight Arm Pull with Pulley Short Bar
Straight-arm cable pulldown that emphasizes the lats and lower back through a long lever arm
BackIntermediateStrengthPull
At a glance
| Muscles worked | Primary: Lats and lower back |
|---|---|
| Muscle group | Back |
| Difficulty | Intermediate |
| Type | Strength · Pull |
| Sets & reps | 3 sets × 12-15 reps |
| Estimated calories burned | ~45 kcal |
How to do it
- Step 1: Stand facing a high pulley with a short bar attached, arms extended overhead
- Step 2: Keep your arms straight and core braced
- Step 3: Pull the bar down toward your thighs in an arc
- Step 4: Squeeze your lats and lower back at the bottom
- Step 5: Return with control to the starting position and repeat
Equipment
- Cable pulley with short bar optional
Coaching tips
Benefits
Straight-arm cable pulldown that emphasizes the lats and lower back through a long lever arm
Common mistakes
Bending the elbows, which shifts the work into the arms instead of the back
Make it harder
Increase the cable weight or slow the return phase
Make it easier
Reduce the cable weight and keep the range of motion shorter
Breathing
Exhale pulling down, inhale returning up
Build a workout with this exercise
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Beginner · 3 sets × 12-15 repsGeneral fitness and nutrition information, not medical advice. Check with a qualified professional before starting a new exercise or diet plan, especially if you have an injury or health condition.