Cable Rope Straight-Arm Pulldown
Auto DetectedA cable isolation movement using a rope attachment that targets the lats and rear delts. It is used to build muscle hypertrophy and improve the mind-muscle connection for the back muscles, emphasizing shoulder extension.
About Exercise
Equipment
Crossover Cable Machine, Rope Cable Attachment
Difficulty
2/5 • Beginner
Primary Muscle Groups
Lats
Secondary Muscles
Shoulders, Triceps
Accessory Muscles
Abs
Popularity Score
7
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapLats
10/10Teres Major
Shoulders
5/10Rear Delts
Triceps
3/10Long Head
Abs
2/10Rectus Abdominis
Programming
Typical Rep Range
10-20 reps
Rest Between Sets
60-120 seconds • Keep rest shorter for higher intensity lat activation sets.
How to Perform
Attach a rope to the high pulley of a cable machine. Stand facing the machine, grip the rope ends with an overhand grip, and step back until the cable is taut. Hinge slightly at the hips to lean forward with a neutral spine.
- Keep your arms straight and initiate the pull by driving your hands down towards your thighs.
- Squeeze your shoulder blades down and contract your lats hard as the rope reaches your hips.
- Maintain a stable torso position and avoid swinging the body.
- Slowly reverse the motion, controlling the cable weight as your arms return to the starting position.
- Stop when your lats are fully stretched and repeat the pull.
Coaching Tips
Form Cues
- Squeeze lats hard.
- Keep arms straight.
- Shoulders down, not up.
- Hips slightly hinged.
- Focus on the contraction.
Breathing
Inhale during the controlled ascent as you stretch your lats and exhale forcefully as you pull the rope down to your hips.
Tempo
2-0-1
Range of Motion
The movement spans from full overhead shoulder flexion (lat stretch) to shoulder hyperextension when the hands reach the thighs.
Safety
Safety Notes
- Avoid using weights that compromise maintaining straight arms.
- Keep your spine neutral throughout the movement.
- Stop immediately if you feel acute shoulder or back pain.
Spotting
Not recommended; use lighter weight or adjust the cable stack weight for safety.
Common Mistakes
- Bending the elbows into a triceps pushdown.
- Using excessive momentum to pull the weight.
- Shrugging the shoulders towards the ears.
- Rounding the lower back during the torso hinge.
When to Avoid
- Acute shoulder pain during overhead reaching.
- Severe lower back instability.
Flexibility Needed
- Adequate shoulder extension mobility.
Build Up First
- Basic understanding of mind-muscle connection to the lats.
Also known as
Cable Rope Pullover, Straight Arm Pulldown, Lat Sweep, Standing Lat Pushdown, Rope Pull Down
Found this helpful?
Share your thoughts or help us improve this guide.
Similar Exercises
Cable Rope Straight-Arm Pulldown
Crossover Cable Machine, Rope Cable Attachment
Lats
Cable Straight-Arm Pulldown
Single Cable Machine, Bar Cable Attachment
Lats
Cable Single-Arm Lat Pulldown
Single Cable Machine, Handle Cable Attachment
Lats
Cable Rope Upright Row
Single Cable Machine, Rope Cable Attachment
Shoulders, Traps
Cable Prone Face Pull
Incline Bench, Rope Cable Attachment
Shoulders
Cable Single-Arm Row
Single Cable Machine
Lats
Cable Face Pull
Single Cable Machine, Rope Cable Attachment
Shoulders
Cable Single-Arm Lateral Raise
Single Cable Machine, Handle Cable Attachment
Shoulders
Cable Seated Row
Single Cable Machine
Lats
Cable Pull Through
Crossover Cable Machine, Rope Cable Attachment
Glutes
Master your movement.
Experience automatic exercise detection and rep counting - powered by the motion of your Apple Watch.
subscribe to our newsletter
ProductContact Us
hello@trainfitness.aiFind Us
130 Spadina Avenue, Toronto,
Ontario, M5V 0H4, Canada
©2025 All Rights Reserved
