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Biceps · Cable · Beginner

How to do Cable Standing Pulldown (With Rope)

The cable standing pulldown (with rope) is an isolation exercise primarily targeting the biceps, with secondary emphasis on the forearms and shoulders. It uses a cable machine with a rope attachment and is performed standing, requiring good form and control.

Cable Standing Pulldown (With Rope) demonstration
Primary muscle
Biceps
Also works
Forearms and Shoulders
Equipment
Cable
Level
Beginner
Category
Biceps

How to do Cable Standing Pulldown (With Rope), step by step

  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.

Muscles worked

Cable Standing Pulldown (With Rope) works your biceps as the main mover, with help from your forearms and shoulders.

Track Cable Standing Pulldown (With Rope) in SPLYT

Cable Standing Pulldown (With Rope) is already in SPLYT’s exercise library. Log your sets, reps and weight on iPhone or Apple Watch, with last time’s weights already filled in.

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