Straight Arm Side Pulley Pulldown on Decline Bench
Straight-arm pulldown on a decline bench that isolates the lats with minimal biceps involvement.
BackIntermediateStrengthPull
At a glance
| Muscles worked | Primary: lats. Secondary: core |
|---|---|
| Muscle group | Back |
| Difficulty | Intermediate |
| Type | Strength · Pull |
| Sets & reps | 3 sets × 10-12 reps |
| Estimated calories burned | ~26 kcal |
How to do it
- Lie on a decline bench holding a cable handle with arms straight.
- Pull the handle downward while keeping the arms extended.
- Squeeze the lats at the bottom.
- Return with control.
- Repeat for desired reps.
Equipment
- Cable Pulley
- Decline Bench
Coaching tips
Benefits
Straight-arm pulldown on a decline bench that isolates the lats with minimal biceps involvement.
Common mistakes
Avoid bending the elbows or using momentum.
Make it harder
Increase weight or slow the tempo.
Make it easier
Reduce the weight or perform standing.
Breathing
Exhale as you pull down, inhale as you return.
Build a workout with this exercise
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Beginner · 4 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.