Straight-Arm Pulldown
lats
What moves the load, and what it costs
3.5MET
Lats is the prime mover, with the triceps, abs assisting. The only common exercise that trains the lats without the biceps being involved at all. Useful when the arms give out before the back does.
Cue: Use a straight bar or rope with locked elbows and sweep the arms down to the thighs.
ஆதாரம்·2024 பெரியவர்களுக்கான உடற்செயல்பாடுகளின் தொகுப்பு·FILED UNDER WEIGHTS, 8–15 REPS·மறுபரிசீலனை ஜூலை 2026
SHARED AXIS · SEVEN VALUES FROM ONE TABLE · HIGHLIGHTED ROW IS THIS MOVEMENT
The compendium files straight-arm pulldown under a category, not a lift. Read the ladder as position, not precision: this is heavier work than sitting quietly by a factor of 3.5, and middling for conditioning work.
Turning that MET value into a real energy cost
- Map the movement to a published category. The compendium measures categories of conditioning work, never individual lifts, so straight-arm pulldown is filed under Resistance training (weight lifting), multiple exercises, 8–15 repetitions at varied resistance.
- Take the category's MET value — 3.5. One MET is the cost of sitting quietly, so this is 3.5 times resting metabolism.
- Multiply by 3.5 to get millilitres of oxygen per kilogram per minute, the unit the MET is actually defined in.
- Multiply by your bodyweight in kilograms and divide by 200. The result is kilocalories per minute of work.
- Count working minutes only. Under load, not under the roof — a set of eight is about 25 seconds of the hour you were there.
kcal/min = MET × 3.5 × body mass (kg) ÷ 200 Straight-Arm Pulldown: 3.5 × 3.5 × 70 ÷ 200 = 4.29 kcal/min
ஆதாரம்·ACSM metabolic equation + 2024 Adult Compendium of Physical Activities·REFERENCE BODY MASS 70 KG·மறுபரிசீலனை ஜூலை 2026
What is actually doing the work
| Muscle | Role | What it does here |
|---|---|---|
| LatsLatissimus dorsi | Prime mover | Pulls the upper arm down and back towards the ribs (shoulder extension and adduction) and rotates it inwards. It is the prime mover in every pull-up and pulldown. |
| TricepsTriceps brachii | துணை / நிலைப்படுத்தும் தசை | Straightens the elbow. The long head also crosses the shoulder, so it is stretched and loaded hardest with the arm overhead. |
| Absரெக்டஸ் அப்டோமினிஸ் | துணை / நிலைப்படுத்தும் தசை | உடற்பகுதியை முன்னோக்கி வளைக்கிறது; இன்னும் பயனுள்ள வகையில், அது பின்னோக்கி நீட்டப்படுவதை எதிர்க்கிறது. க்ரஞ்ச் மற்றும் ப்ளாங்க் இரண்டுமே இதற்கு சுமை தருகின்றன — வெவ்வேறு விதமாக. |
The prime mover produces the movement against the resistance; synergists assist and stabilisers hold a joint still without moving it. An exercise trains the whole muscle it loads — there is no way to work only part of a muscle, and no exercise removes fat from the area around it.
Set up, then earn the rep
Cable machine. Every rep should look like the first one. The moment it stops looking like the first one, the set is finished.
PATTERN · ISOLATION
- Stand a step back from the high pulley and take the handle with straight arms overhead and in front.
- Hinge slightly at the hips, brace the trunk, and fix a very small bend in the elbows.
- Use a straight bar or rope with locked elbows and sweep the arms down to the thighs.
- Pull the arms down in an arc to your thighs using the lats, keeping the elbows locked at that angle.
- Squeeze for a beat and let the arms return overhead under control until you feel the lats stretch.
- Keep the torso still — if it rocks, the load is doing the choosing.
Where this one breaks down
Not theory. These are the faults you correct on a gym floor, and the correction that actually works.
Bending the elbows.
It becomes a triceps pushdown. The elbow angle is fixed for the whole set.
Standing too close to the pulley.
You lose the stretched top position, which is the reason to do this at all.
Using the torso to drive the arc.
Hinge once, then stay there.
Regress it, or progress it
Regress — earn it first
Progress — the next demand
Prescription: load, reps, rest
Read off the goal, then hold the technique constant as the load climbs. Derived from the movement's mechanics, not invented for this page: a single-joint movement does its best work in moderate to high reps — very low reps load the joint before the muscle.
| Goal | Sets | Reps | ஓய்வு | Notes |
|---|---|---|---|---|
| Strength | 3–4 | 6–10 | 2 நிமிடம் | Single-joint work responds poorly to very low reps — the joint gets the load before the muscle does. |
| Muscle size | 3–4 | 10–15 | 60–90 வினாடி | This is where isolation work earns its place: cheap volume for one muscle, little systemic fatigue. |
| Endurance / fat loss | 2–3 | 15–25 | 30–45 வினாடி | High reps here are genuinely useful — the load is small enough that form survives the fatigue. |
| First month | 2 | 12–15 | 60 sec | Light. Isolation work is for adding volume later, not for building a base. |
Time under load, in kilocalories
Read these as minutes of work, not minutes in the building. A set of eight takes about twenty-five seconds; the rest of the hour is rest, chalk and queueing.
Mapped category: Resistance training (weight lifting), multiple exercises, 8–15 repetitions at varied resistance — 3.5 MET. That is the published category this movement is filed under, not a measurement of this specific lift.
Worked at 3.5 MET × 3.5 × 70 kg ÷ 200 = 4.29 kcal per working minute for a 70 kg adult. Scale it by your own bodyweight; the equation is linear. The full activity dataset lives at BurnLab.
ஆதாரம்·2024 பெரியவர்களுக்கான உடற்செயல்பாடுகளின் தொகுப்பு·CATEGORY VALUE, NOT A PER-EXERCISE MEASUREMENT·மறுபரிசீலனை ஜூலை 2026
If the rack is taken
Substitutes train the same prime mover through the same pattern with different kit. Computed from the muscle and pattern data on this card, not hand-picked to fill a grid.
Where it sits in a week
One movement is not a programme. The twelve templates put these in order, including 6 that need no gym at all.
The questions that come up on the floor
What muscles does the straight-arm pulldown work?
Straight-Arm Pulldown is a single-joint isolation movement in which the lats is the prime mover, assisted by the triceps, abs. Pulls the upper arm down and back towards the ribs (shoulder extension and adduction) and rotates it inwards. It is the prime mover in every pull-up and pulldown.
Is the straight-arm pulldown good for beginners?
ஆம். இந்தத் தளத்தில் தொழில்நுட்பச் சிரமத்திற்கு இதற்கு 5 இல் 2 மதிப்பீடு — ஒன்று அல்லது இரண்டு அமர்வுகளில் கற்றுக்கொள்ளக்கூடியது; தவறாகச் செய்தாலும் காயத்தின் அபாயம் குறைவு. மிகக் குறைந்த நியாயமான சுமையுடனும், 12–15 என இரண்டு அல்லது மூன்று செட்களுடனும் தொடங்குங்கள்.
What can I do instead of the straight-arm pulldown at home?
The dumbbell pullover is the nearest home-friendly version. Where a bodyweight substitute does not exist, progress by slowing the tempo and using single-limb versions instead of adding load.
How many sets and reps of the straight-arm pulldown should I do?
For muscle size, 3–4 sets of 10–15 with 60–90 sec rest. For strength, 3–4 sets of 6–10 with 2 min rest. In your first month, 2 sets of 12–15, stopping well short of failure. Total weekly hard sets per muscle group matters more than the exact rep number in any of these ranges.
Does the straight-arm pulldown burn fat from the lats?
No. No exercise removes fat from the area it trains — spot reduction has been tested repeatedly and does not happen. Training the lats builds the muscle underneath; where body fat is lost from is decided by an overall calorie deficit and by your genetics, not by which exercise you chose.
Muscle roles follow standard kinesiology references and are described by joint action rather than by gym convention — see how this site is built. Energy figures are derived from the 2024 Adult Compendium of Physical Activities. Every reference is named and dated on the ஆதாரங்கள் page. General information only — not medical or coaching advice. Load, form and progression should be adjusted to your own experience and any injury history. When in doubt, get coached in person.
ஆதாரம்·வெளியிடப்பட்ட உடற்பயிற்சிக் குறிப்புகள்·MUSCLE ROLES ASSIGNED BY JOINT ACTION·மறுபரிசீலனை ஜூலை 2026
The people behind these sites
Follow the build
This site and nine others like it are built and photographed by two people: Amit Sharma — behind the build; Geeta Patel — the poses, demonstrated. New work goes up on Instagram and Facebook before it reaches a page here.
Amit Sharma
@amitsharmaofficial
Instagram
Geeta Patel
@geetapatelnz
Instagram
Geeta Patel
GeetaPatelYoga
Facebook
Following changes nothing here — every page stays open, with no account and no wall.
