Cable Straight Arm Pulldown (with Rope)

Target muscle

Lats

Also works

Biceps, forearms

Equipment

Cable

Body part

Back

How to do the cable straight arm 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 both hands, palms facing down.
4. Extend your arms fully in front of you, keeping your elbows slightly bent.
5. Engage your lats and slowly pull the rope down towards your thighs, keeping your arms straight.
6. Pause for a moment at the bottom, then slowly release the tension and return to the starting position.
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 lats. The biceps and forearms work as secondary muscles. See all lat exercises or every cable exercise.