{
  "$schema": "https://openexercise.org/schema/v0/exercise.json",
  "aliases": [
    {
      "text": "Straight-Arm Pulldown",
      "kind": "common"
    },
    {
      "text": "Straight-Arm Cable Pulldown",
      "kind": "common"
    },
    {
      "text": "Straight-Arm Lat Pulldown",
      "kind": "common"
    },
    {
      "text": "Cable Lat Pushdown",
      "kind": "common"
    },
    {
      "text": "Straight-arm Pull Down (bar Attachment)",
      "kind": "common"
    },
    {
      "text": "High-pulley pullover",
      "kind": "common"
    },
    {
      "text": "Straight-Arm Pulldown (Cable)",
      "kind": "common"
    }
  ],
  "anatomy": {
    "muscles": [
      {
        "muscle": "latissimus-dorsi",
        "role": "prime-mover"
      },
      {
        "muscle": "teres-major",
        "role": "prime-mover"
      },
      {
        "muscle": "triceps-long-head",
        "role": "synergist"
      },
      {
        "muscle": "deltoid-posterior",
        "role": "synergist"
      },
      {
        "muscle": "pectoralis-major-sternal",
        "role": "synergist"
      },
      {
        "muscle": "rectus-abdominis",
        "role": "stabilizer"
      }
    ],
    "joints": [
      {
        "joint": "glenohumeral",
        "actions": [
          "extension"
        ]
      },
      {
        "joint": "scapulothoracic",
        "actions": [
          "depression",
          "downward-rotation"
        ]
      },
      {
        "joint": "elbow",
        "actions": [
          "isometric-stabilization"
        ]
      },
      {
        "joint": "lumbar-spine",
        "actions": [
          "isometric-stabilization"
        ]
      }
    ]
  },
  "classification": {
    "modalities": [
      "hypertrophy",
      "strength"
    ],
    "movement_patterns": [
      "pull"
    ],
    "mechanics": "isolation",
    "force": "pull",
    "kinetic_chain": "open",
    "laterality": "bilateral",
    "planes": [
      "sagittal"
    ],
    "contraction": [
      "dynamic"
    ],
    "level": "beginner"
  },
  "equipment": {
    "required": [
      [
        "cable"
      ]
    ]
  },
  "external_ids": {
    "wger": "628,1137,1726"
  },
  "id": "oec:cable-straight-arm-pulldown",
  "instructions": {
    "setup": [
      "Attach a straight bar or wide handle to the high pulley of a cable station.",
      "Grasp the bar with an overhand, shoulder-width grip.",
      "Step back a couple of feet to create tension on the cable, hinge forward slightly at the hips, and maintain a soft bend in your knees and elbows."
    ],
    "steps": [
      "Keeping your arms fixed with only a slight, unchanging bend at the elbows, pull the bar down in a sweeping arc toward your thighs.",
      "Contract your lats firmly as the bar approaches your hips.",
      "Control the bar as it travels back along the same path overhead until you feel a deep stretch in your lats.",
      "Stop when your hands are slightly above eye level before initiating the next repetition."
    ],
    "breathing": "Exhale as you sweep the bar down toward your thighs, and inhale as you return the bar overhead under control.",
    "cues": [
      "Drive your hands toward your pockets.",
      "Lock your elbows in place throughout.",
      "Keep your chest proud and brace your core."
    ],
    "common_faults": [
      {
        "fault": "Bending and extending the elbows, turning the movement into a triceps pushdown.",
        "correction": "Maintain a fixed, soft elbow angle throughout the entire range of motion and move purely from the shoulders."
      },
      {
        "fault": "Using excessive body English and swinging the torso.",
        "correction": "Lock your torso at a slight forward angle and keep your core braced to isolate the back muscles."
      }
    ],
    "safety": {
      "precautions": [
        "Do not allow the weight stack to pull your shoulders into painful hyperflexion at the top of the movement."
      ],
      "spotter": "not-needed"
    }
  },
  "measurement": {
    "load": {
      "convention": "weight-stack",
      "implements": 1,
      "kind": "external"
    },
    "profiles": [
      {
        "required": [
          "reps",
          "load"
        ],
        "optional": [
          "rpe",
          "tempo"
        ]
      }
    ],
    "records": {
      "e1rm": true,
      "volume": true
    },
    "reps_counted": "total"
  },
  "name": "Cable Straight-Arm Pulldown",
  "previous_ids": [
    "oec:straight-arm-pull-down-bar-attachment",
    "oec:high-pulley-pullover",
    "oec:straight-arm-pulldown-cable"
  ],
  "provenance": {
    "generated": [
      "/name",
      "/summary",
      "/classification",
      "/anatomy",
      "/equipment",
      "/measurement",
      "/instructions",
      "/setup",
      "/relations"
    ],
    "license": "CC-BY-SA-4.0",
    "review": {
      "status": "machine-generated",
      "model": "gemini-3.8-flash",
      "at": "2026-10-31"
    },
    "sources": [
      {
        "title": "wger: Straight-arm Pull Down (bar Attachment)",
        "url": "https://wger.de/en/exercise/628/view-base",
        "license": "CC-BY-SA-3.0",
        "author": "tuckerm"
      },
      {
        "title": "wger: High-pulley pullover",
        "url": "https://wger.de/en/exercise/1137/view-base",
        "license": "CC-BY-SA-4.0",
        "author": "Franpol"
      },
      {
        "title": "wger: Straight-Arm Pulldown (Cable)",
        "url": "https://wger.de/en/exercise/1726/view-base",
        "license": "CC-BY-SA-4.0",
        "author": "barry"
      }
    ]
  },
  "relations": [
    {
      "type": "substitute-for",
      "target": "oec:dumbbell-pullover"
    },
    {
      "type": "substitute-for",
      "target": "oec:machine-pullover"
    }
  ],
  "setup": {
    "grip": {
      "orientation": "pronated",
      "width": "shoulder"
    },
    "position": "standing",
    "range": "full",
    "stance": {
      "kind": "parallel",
      "width": "hip"
    }
  },
  "status": "active",
  "summary": "A cable isolation exercise that targets the latissimus dorsi by extending the shoulders through a wide arc with straight arms."
}