Cable Lateral Pulldown (Rope)
Expert Advice
Ensure that you pull the rope down to the sides of your thighs to fully engage the lats without involving too much bicep activation.
How-to-do Steps
- Attach a rope handle to the high pulley of a cable station.
- Stand with your feet shoulder-width apart, facing the cable machine.
- Grasp the rope with both hands and extend your arms above your head.
- Pull the rope down to the sides while keeping your arms straight.
- Squeeze your shoulder blades together at the bottom of the movement.
- Slowly return to the starting position.
- Repeat for the desired number of repetitions.
Track Cable Lateral Pulldown (Rope) in FitAI
Log your sets, reps, and weights automatically. Get AI-powered progressive overload recommendations and form feedback — personalized to your training history.
Muscles Worked
Cable Lateral Pulldown (Rope) primarily targets the Lats, with Strength mechanics using Cable. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Lats30%
Secondary
Biceps15%
Forearms15%
Shoulders15%
Chest15%
Traps10%
Equipment
Cable
Exercise Type
Strength
Sets & Reps Guidance
Beginner3 x 10-12
Intermediate4 x 8-10
Advanced4 x 6-8
Frequently Asked Questions
What muscles does Cable Lateral Pulldown (Rope) work?
Cable Lateral Pulldown (Rope) primarily targets the Lats. Secondary muscles involved include Biceps, Forearms, Shoulders, Chest, Traps. It is classified as a Strength exercise performed with Cable.
How many sets and reps should I do for Cable Lateral Pulldown (Rope)?
For beginners, start with 3 sets of 10-12. Intermediate lifters can do 4 sets of 8-10. Advanced athletes can push to 4 sets of 6-8. Adjust based on your goals and recovery capacity.
Is Cable Lateral Pulldown (Rope) suitable for beginners?
Cable Lateral Pulldown (Rope) is rated as intermediate difficulty. Beginners may want to start with lighter loads or simpler variations and progress to this exercise as their strength and coordination improve.
