Cable Rope Straight-Arm Pulldown

HOW TO DO IT

1. 1Attach a rope to a high pulley and select an appropriate weight.
2. 2Stand facing the machine with feet staggered and grasp the rope ends.
3. 3Hinge at the hips to lean your torso forward slightly.
4. 4Keep arms straight and pull the rope down to your thighs.
5. 5Squeeze your lats hard at the bottom of the movement.
6. 6Control the return to the start without letting the stack rest.

COMMON MISTAKES

• Bending the elbows and turning the move into a triceps pushdown.
• Using momentum by standing upright too quickly during the pull.
• Allowing the shoulders to shrug up toward the ears.
• Letting the weight stack crash at the top of the rep.

TIPS

• Initiate the pull by driving your elbows down and back.
• Keep your chest up and core braced throughout the set.
• Visualize pushing the floor away with your hands at the bottom.

SAFETY

• Avoid hyperextending the lower back when leaning forward.
• Do not lock the elbows out with excessive force to protect the joint.

DETAILS

Muscles

LatsBack

Equipment

Cable MachineLat Pulldown Machine

Type

Strength Training

Difficulty

Beginner

Tracked as

Weight & Reps

TECHNIQUE

Base movement

Pulldown

Handle

Rope

Arms

Both

Arms straight or bent

Straight arms

Hand orientation

Neutral (palms facing each other)

Torso lean

Leaning forward

Body position

Standing

Stance

Staggered / split

Facing

Facing the anchor

Pulley height

High