Cable Standing Lat Pushdown (Rope)
Expert Advice
Lean slightly forward and keep your chest up to better target the lat muscles during the pushdown.
How-to-do Steps
- Attach a rope to a high pulley cable machine.
- Grasp the rope with both hands and step back to create tension.
- Lean forward slightly, keeping your back straight and chest up.
- Push the rope down towards your thighs, keeping your elbows straight.
- Pause at the bottom, then slowly return to the starting position.
- Repeat for the desired number of repetitions.
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Muscles Worked
Cable Standing Lat Pushdown (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
Lats40%
Secondary
Traps20%
Chest20%
Shoulders10%
Triceps10%
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 Standing Lat Pushdown (Rope) work?
Cable Standing Lat Pushdown (Rope) primarily targets the Lats. Secondary muscles involved include Traps, Chest, Shoulders, Triceps. It is classified as a Strength exercise performed with Cable.
How many sets and reps should I do for Cable Standing Lat Pushdown (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 Standing Lat Pushdown (Rope) suitable for beginners?
Cable Standing Lat Pushdown (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.
