Want to improve your upper body strength? The Straight Bar Cable Attachment is a small accessory that can have a big impact on your training. These straight bar exercises can increase the scope of your upper body training without sacrificing extra space in your home gym.

Straight Bar Attachment Exercises

Straight Arm Pulldown

This is an accessory exercise that works the lat muscles and can be performed with a single eyelet or dual cable.

• Attach the straight bar to the cable and adjust it to the highest setting.

• Stand in front of the cable and hold onto the bar with both hands. Take a few steps back until your arms are fully extended.

• Lean forward slightly and maintain a small bend in your knees.

• Brace your core and pull the bar down towards your legs whilst keeping your arms straight.

• Return the bar back to the starting position in a controlled manner.

Bent Over Row

A posterior chain exercise that works the lats, traps, rhomboids, biceps and the erector spinae as a stabiliser.

• Attach the Dual Cable Straight Bar to the cable pulley and adjust it to the lowest setting.

• Stand in front of the cable and hold onto the straight bar with an overhand grip. Take a few steps back until your arms are fully extended.

• Hinge at your hips and keep a small bend in your knees, then pull the bar towards your stomach, squeezing your shoulder blades together as you pull.

• Keep your core braced throughout the movement and repeat.

Straight Arm Tricep Pulldown

This exercise primarily targets the lateral head of the triceps, but the medial and long head are also used as secondary muscles.

• Attach the Straight Bar to the cable and set it to the highest setting.

• Stand in front of the cable and hold the bar with an overhand grip.

• Pull the bar down until your elbows are at a ninety-degree position, this is your starting point.

• Pull the bar down towards your legs by extending your arms and squeezing your triceps.

Dual Cable vs Single Eyelet Straight Bar

The straight bar single eyelet attachment allows for slight rotation which can be a more natural position for the wrists. This slight tilting also allows for a greater range of motion. The single attachment bar works best for exercises such as bicep curls, tricep pushdown and upright row.

The dual straight bar attachment is more stable and keeps the bar level, allowing even force distribution. This stability and reduced rotation is better for heavier lifting so that it’s easier to maintain form. Use the dual straight bar for exercises such as lat pulldowns and seated rows.

Knurling vs Rubber Grip Straight Bar

When choosing a straight bar attachment, you have the option of a knurled or rubber grip bar. The textured surface of a knurled bar prevents your hands from slipping, which is especially useful when lifting heavy loads where grip strength is essential.

On the other hand, rubber grip is more comfortable, it reduces hand fatigue and prevents calluses. A rubber grip straight bar is more suitable for high rep ranges where the weight isn’t as heavy but comfort is necessary to exercise for a sustained period. 

The straight bar attachment is a simple piece of equipment that can be used with several different cable machines to offer variety to your upper body workouts. Make sure it’s a staple part of your home gym and check out all our Cable Attachments Here.

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Tags: Equipment > Cable Machines ; Exercise Type > Strength ; Misc > Gym Planning