General exercise guide
Bent-Arm Pulldown
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Primary
Back
Secondary
Triceps
Equipment
Cable
Difficulty
Beginner
Type
Pull
See how Bent-Arm Pulldown could fit a workout
The example below shows one possible placement. Your purchased plan is built from your assessment, and Ely checks every exercise before approving it.
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This page is not medical advice or a rehabilitation protocol. Ely's personal review applies to purchased workout plans and does not replace an in-person assessment by a licensed healthcare professional.
Bent-arm pulldowns are a standing lat isolation exercise where you keep your elbows fixed at roughly 90 degrees throughout. The movement is all shoulder extension—your elbows do not bend more or straighten. This isolates lats while reducing bicep involvement.
When to use it
Use for lat isolation for optimal results.
Who it's for
All fitness levels looking to build strength and muscle definition.
Coaching Note
Lock your elbow angle and keep it fixed throughout the movement. Think about driving your elbows down toward your hips. The bar moves, but your elbow angle stays constant—this is the key to lat isolation.
Muscles worked: Bent-Arm Pulldown
Also targets: Triceps
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Bent-Arm Pulldown form guide
- 1
Set cable at high position.
- 2
Grip bar with elbows bent.
- 3
Keep elbows at 90 degrees.
- 4
Pull bar down toward thighs.
- 5
Squeeze lats - this is a common issue that reduces exercise effectiveness.
- 6
Return with control.
What are the best tips for the Bent-Arm Pulldown?
Elbows stay bent for optimal results.
Like a pullover motion.
Focus on lat contraction.
Good lat isolation for optimal results.
When to Use the Bent-Arm Pulldown
Use bent-arm pulldowns as a lat isolation finisher when biceps are fatigued. Similar to straight-arm pulldowns but with bent elbows, which some find more comfortable. Good for mind-muscle connection work.
What are common Bent-Arm Pulldown mistakes to avoid?
Arms straightening for optimal results.
On an upper-body pulling movement like the Bent-Arm Pulldown, this mistake can shift work away from your Latissimus dorsi. Keep your torso stable and guide the load through the intended pulling path.
Using momentum instead of controlled muscle contraction.
Bouncing or using momentum during the Bent-Arm Pulldown makes the movement harder to control and can shift work away from your Latissimus dorsi. Use a load you can move smoothly through the intended range.
Not feeling lats for optimal results.
On an upper-body pulling movement like the Bent-Arm Pulldown, this mistake can shift work away from your Latissimus dorsi. Keep your torso stable and guide the load through the intended pulling path.
Is the Bent-Arm Pulldown right for you?
All fitness levels looking to build strength and muscle definition.
How to Program the Bent-Arm Pulldown
Strength8-10 reps
Lower reps with heavier weight builds raw strength. Your muscles and nervous system adapt to handle more load over time. This range is best for strength-focused goals.
Muscle Growth12-15 reps
This rep range keeps your muscles under tension long enough to trigger growth. Most people see the best muscle-building results in this zone. It balances strength and muscle size.
Endurance15-20 reps
Higher reps with lighter weight builds muscular endurance and improves conditioning. This range is good for joint health and building work capacity.
General guideline: 3 sets of 12-15 reps. Rest 60s.
Where Bent-Arm Pulldown fits in your workout
This is one example of how Bent-Arm Pulldown could sit inside a complete workout. Your plan may use different movements after Ely checks your assessment.
Sample workout
- Lat Pulldown4 × 8
- Row Variation3 × 10
- Bent-Arm Pulldown3 × 12
- Face Pull3 × 15
Use this exercise in Gym Mode
MySetPlan guides you set by set, times your rest, records your work, and tells you what to do next from the plan Ely approved.
Start My $19 WeekWhat are good alternatives to the Bent-Arm Pulldown?
Other Variations
- Rope Bent-Arm Pulldown
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Safety Notes
- Keep elbows bent.
- Control movement.