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All exercises

Cable straight arm pulldown (with rope)

Beginner

Cable straight arm pulldown (with rope) is a compound cable exercise for the lats, also working the biceps and forearms.

What it works

Primary muscle

Lats

Also works

BicepsForearms

Equipment
Cable
Type
Compound · Pull
Logged as
Weight × reps
Suggested rest
2 min

How to do it

  1. 1Attach a rope to the cable machine at the highest setting.
  2. 2Stand facing the machine with your feet shoulder-width apart.
  3. 3Grasp the rope with both hands, palms facing down.
  4. 4Extend your arms fully in front of you, keeping your elbows slightly bent.
  5. 5Engage your lats and slowly pull the rope down towards your thighs, keeping your arms straight.
  6. 6Pause for a moment at the bottom, then slowly release the tension and return to the starting position.
  7. 7Repeat for the desired number of repetitions.

What to do instead

  • Band underhand pulldownResistance band
  • Band close-grip pulldownResistance band
  • Cable straight arm pulldownCable
  • Cable one arm pulldownCable
  • Cable lateral pulldown (with rope attachment)Cable
  • Bench pull-upsBodyweight

Harder variations

  • Cable one arm pulldownCable
  • Cable cross-over lateral pulldownCable
  • Lever one arm lateral wide pulldownMachine
  • Cable wide grip rear pulldown behind neckCable
Logged today · 2 min restCable straight arm pulldown (with rope)

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