Cable Lateral Pulldown (with Rope Attachment)

Target muscle

Lats

Also works

Biceps, forearms

Equipment

Cable

Body part

Back

How to do the cable lateral pulldown (with rope attachment)

1. Attach a rope attachment to the cable machine at a high position.
2. Stand facing the machine with your feet shoulder-width apart.
3. Grasp the rope with an overhand grip, palms facing each other.
4. Keep your back straight and lean slightly back.
5. Pull the rope down towards your sides, squeezing your shoulder blades together.
6. Pause for a moment at the bottom of the movement.
7. Slowly release the tension and allow the rope to return to the starting position.
8. Repeat for the desired number of repetitions.

Sets and reps

For muscle growth, 3–4 sets of 8–12 reps with 60–90 seconds of rest is a proven starting point. For strength, use a heavier weight for 3–5 sets of 3–6 reps and rest 2–3 minutes. Add a little weight once you hit the top of your rep range on every set.

Muscles worked

The main muscle is the lats. The biceps and forearms work as secondary muscles. See all lat exercises or every cable exercise.