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Lats · Cable · Beginner

How to do Cable Straight Arm Pulldown (With Rope)

The cable straight arm pulldown (with rope) is an isolation exercise that targets the latissimus dorsi (lats) using a cable machine and rope attachment. It emphasizes controlled movement and proper form to effectively engage the back muscles while minimizing arm involvement.

Cable Straight Arm Pulldown (With Rope) demonstration
Primary muscle
Lats
Also works
Biceps and Forearms
Equipment
Cable
Level
Beginner
Category
Back

How to do Cable Straight Arm 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 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.

Muscles worked

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

Track Cable Straight Arm Pulldown (With Rope) in SPLYT

Cable Straight Arm 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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