Cable Standing Pulldown (with Rope)

Target muscle

Biceps

Also works

Forearms, shoulders

Equipment

Cable

Body part

Upper arms

How to do the cable standing pulldown (with rope)

1. Attach a rope to the cable machine at the highest setting.
2. Stand facing the machine with your feet shoulder-width apart.
3. Grasp the rope with an overhand grip, palms facing down.
4. Keep your back straight and core engaged throughout the exercise.
5. Pull the rope down towards your thighs, squeezing your biceps.
6. Pause for a moment at the bottom, then slowly release the rope back up.
7. 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 biceps. The forearms and shoulders work as secondary muscles. See all biceps exercises or every cable exercise.