LiftSetsLiftSets / Exercises / Rope Straight-Arm Pulldown
Rope Straight-Arm Pulldown
Works the lats.
Bright blue is the target muscle. Darker blue is helping. The app shows this as a moving demo.
Muscles worked
lats
How many reps
| Goal | Reps per set |
|---|---|
| Strength | 4-6 |
| Muscle size | 8-12 |
| Endurance | 12-20+ |
Whatever the number, the set should end within a rep or two of the point where you could not do another with good form.
| Kit | Cable |
|---|---|
| Level | Beginner |
What to think about
- Arms stay long, a slight bend at the elbow only.
- Pull the bar to the thighs with the lats.
- Slow on the way back up to a stretch.
How to do it
- Attach a rope to a high pulley and make your weight selection. Stand a couple feet back from the pulley with your feet staggered and take the rope with both hands. Lean forward from the hip, keeping your back straight, with your arms extended up in front of you. This will be your starting position.
- Keeping your arms straight, extend the shoulder to pull the rope down to your thighs.
- Pause at the bottom of the motion, squeezing your lats.
- Return to the starting position without allowing the weight to fully rest on the stack.
Other exercises for the lats
- Band Assisted Pull-Up
- Bent-Arm Barbell Pullover
- Chin-Up
- Close-Grip Front Lat Pulldown
- Full Range-of-Motion Lat Pulldown
- Leverage Iso Row
- Pullups
- Straight-Arm Pulldown
Track it in LiftSets
Log Rope Straight-Arm Pulldown with last time's numbers in front of you, a rest timer on your lock screen and a graph of your progress.
Coming soon to the App Store