Cable Rope Straight Arm Pull Down
Auto DetectedA cable isolation exercise targeting the lats through shoulder extension to build back width; commonly used as a pre-exhaust or finishing movement.
About Exercise
Equipment
Single Cable Machine, Rope Cable Attachment
Difficulty
2/5 • Intermediate
Primary Muscle Groups
Lats
Secondary Muscles
Traps, Abs
Popularity Score
7
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapLats
10/10Teres Major
Shoulders
7/10Rear Delts
Traps
5/10Lower Traps
Abs
3/10Rectus Abdominis
Programming
Typical Rep Range
8-15 reps
Rest Between Sets
60-90 seconds
How to Perform
Attach a rope to a high pulley. Stand facing the machine, grasp the rope with a neutral grip, and step back slightly while hinging at the hips with arms extended overhead.
- Keep elbows slightly bent but locked in a fixed position.
- Depress shoulder blades and drive the rope down towards your thighs.
- Pull the rope ends apart at the bottom to maximize lat contraction.
- Control the weight back up to the starting overhead position.
- Maintain a neutral spine and braced core throughout.
Coaching Tips
Form Cues
- Keep arms straight
- Pull with lats
- Shoulders down
- Soft elbows
Breathing
Exhale as you pull the rope down; inhale as you return arms overhead.
Tempo
3-0-1
Range of Motion
From arms fully extended overhead to hands reaching the thighs.
Safety
Safety Notes
- Avoid heavy weights that force elbow flexion
- Stop if you feel sharp shoulder pain
Spotting
Not recommended; use safeties.
Common Mistakes
- Bending elbows excessively
- Using momentum
- Shrugging shoulders
- Rounding the back
When to Avoid
- Acute shoulder impingement
- Elbow joint instability
Flexibility Needed
- Shoulder flexion to 180 degrees
Build Up First
- Basic hip hinge form
- Cable machine familiarity
Also known as
Straight-Arm Lat Pulldown, Cable Pullover, Rope Lat Pullover, Standing Cable Pullover
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