Cable Rope Straight-Arm Pulldown
Auto DetectedCable rope straight-arm pulldown isolates the lats via shoulder extension, targeting back width for hypertrophy and strength; enhances mind-muscle connection without elbow bend.
About Exercise
Equipment
Single Cable Machine, Rope Cable Attachment
Difficulty
2/5 • Intermediate
Primary Muscle Groups
Lats
Secondary Muscles
Traps, 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
7/10Rear Delts
Traps
5/10Lower Traps
Abs
3/10Rectus Abdominis
Programming
Typical Rep Range
8-15 reps
Rest Between Sets
60-90 seconds
How to Perform
Attach rope to high cable pulley. Stand facing machine, feet shoulder-width, step back for tension, hinge torso forward 30-45 degrees, grasp rope neutrally with arms overhead and slight elbow bend.
- Draw shoulder blades down and back.
- Pull rope down in arc with straight arms, driving from lats.
- Reach hands to hips for full lat contraction.
- Slowly extend arms overhead to stretch lats.
- Maintain core brace and neutral spine throughout.
Coaching Tips
Form Cues
- Pull with armpits
- Keep elbows soft
- Shoulders away from ears
- Squeeze lats at bottom
Breathing
Inhale as arms return overhead; exhale during the pull.
Tempo
3-1-2
Range of Motion
Start with arms extended overhead; end with hands aligned at or behind hips, elbows slightly bent throughout.
Safety
Safety Notes
- Brace core to protect spine
- Avoid locking elbows
- Start with light weight for form
- Consult doctor for shoulder issues
Spotting
Spotting not required; use cable safeties if needed.
Common Mistakes
- Bending elbows excessively
- Using body momentum
- Shrugging shoulders
- Arching lower back
When to Avoid
- Acute shoulder impingement
- Elbow joint instability
Flexibility Needed
- Shoulder flexion to 180 degrees
Build Up First
- Basic hip hinge form
- Cable machine familiarity
Also known as
Straight-Arm Lat Pulldown, Rope Lat Pullover, Cable Straight-Arm Pulldown
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