Cable Straight Arm Pulldown (Rope)
Expert Advice
Keep your core tight and focus on moving through the lats rather than letting your arms do all the work.
How-to-do Steps
- Attach a rope to a high pulley cable and select the weight.
- Stand facing the cable machine, feet shoulder-width apart, and grasp the rope with both hands.
- Keeping your arms straight, pull the rope down to your thighs by contracting your lats.
- Slowly return to the starting position while maintaining tension in your lats.
- Repeat for the desired number of repetitions.
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Muscles Worked
Cable Straight Arm 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
Lats60%
Secondary
Shoulders20%
Triceps20%
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 Straight Arm Pulldown (Rope) work?
Cable Straight Arm Pulldown (Rope) primarily targets the Lats. Secondary muscles involved include Shoulders, Triceps. It is classified as a Strength exercise performed with Cable.
How many sets and reps should I do for Cable Straight Arm 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 Straight Arm Pulldown (Rope) suitable for beginners?
Cable Straight Arm 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.
