Incline Cable Straight Arm Pulldown
Also known as: incline straight arm pulldown
In SetGrip: Cable Straight Arm Pulldown (Incline)
Facing away from the stack with a forward lean changes where the straight arm pulldown is hardest: the cable now resists most at the overhead stretch instead of near your thighs. That makes it the version to pick for long-length lat tension, and it usually means running lighter loads than the upright Cable Straight Arm Pulldown.
How to do the Incline Cable Straight Arm Pulldown
- Attach a straight bar to a high pulley cable machine.
- Stand facing away from the machine with your feet shoulder-width apart.
- Grasp the bar with an overhand grip, hands slightly wider than shoulder-width apart.
- Lean forward slightly and keep your back straight.
- Pull the bar down towards your thighs by extending your elbows.
- Pause for a moment at the bottom, then slowly return the bar to the starting position.
- Repeat for the desired number of repetitions.
Tip: Pull the elbows toward your hips, not the bar toward your chin.
Muscles worked
Common mistakes
- Rowing the bar — a slight lean is fine but if the torso swings past 30 degrees you are rowing, not pulling down; sit tall and let the elbows travel straight down.
- Pulling behind the neck by accident — unless you are deliberately training the behind-the-neck version light with good shoulder mobility, bring the bar to the top of the chest and no further.
- Starting with the arms — initiate by pulling the shoulders down away from the ears, then let the elbows follow.
- Stack slamming on the return — control the bar all the way back up until the arms are straight and the lats are stretched.
Sets, reps and where it fits
| Goal | Sets × reps | Rest |
|---|---|---|
| Strength | 4–5 × 3–6 | 2–3 min |
| Muscle growth | 3–4 × 6–12 | 90–120 s |
| Endurance | 2–3 × 12–20 | 60 s |
Pulldowns go after pull-ups or as the main vertical pull if you cannot do pull-ups yet. Superset with a straight arm pulldown or cable row on the same stack.
Variations and alternatives
Similar exercises
Without cable
Frequently asked questions
What muscles does the Incline Cable Straight Arm Pulldown work?
The Incline Cable Straight Arm Pulldown primarily works the lats. It also involves the triceps and delts, which assist the movement and stabilise the joints.
Is the Incline Cable Straight Arm Pulldown good for beginners?
It is rated intermediate, so it suits people who already train regularly. Beginners can still do the Incline Cable Straight Arm Pulldown with light load and a spotter or coach watching the first few sessions; if it feels awkward, pick an easier variation from the alternatives below first.
What can I do instead of the Incline Cable Straight Arm Pulldown?
If you cannot do the Incline Cable Straight Arm Pulldown, try the Straight Arm Pulldown, the Single Arm Lat Pulldown or the Cable Crossover Lat Pulldown. Each of them trains the lats through a similar movement, so you can swap them in without changing the rest of the workout.
How many sets and reps should I do?
It depends on your goal. For the Incline Cable Straight Arm Pulldown, a sensible starting point is strength: 4–5 × 3–6 with 2–3 min rest; muscle growth: 3–4 × 6–12 with 90–120 s rest; endurance: 2–3 × 12–20 with 60 s rest. Put it early in the session while you are fresh, before isolation work for the same muscles.
Track the Incline Cable Straight Arm Pulldown in SetGrip
All 1,100+ exercises with animations are in the app. No account, no sign-up — your data stays on your iPhone. Works with Apple Watch.
More exercises
Exercise data and animations are licensed ExerciseDB content used in SetGrip. This page is for general information and is not medical or coaching advice.