Lat Pulldown - Straight Arm (Cable: Rope)

Keep your arms straight and push the rope down towards your thighs. Focus on using your lats (back muscles) to move the weight, not your triceps.

Quick facts

Primary and secondary muscle groups targeted by this movement.

lats

triceps (long)

What you need and how to position yourself before starting.

cablerope

Bilateral

Standing

repsweight

Follow these cues to master proper technique and stay safe through every rep.

Step 1Setup
- Attach a rope handle to the high pulley of a cable machine.
- Stand facing the machine with your feet shoulder-width apart and grab the rope with both hands.
Step 2Position Your Body
- Step back slightly to create tension in the cable, keeping your arms extended in front of you.
- Engage your core and maintain a slight bend in your knees while keeping your back straight.
Step 3Start the Movement
- With your arms straight, pull the rope down and outwards, keeping your elbows slightly bent.
- Focus on using your lats to initiate the movement, drawing your shoulder blades down and together.
Step 4Pull Down
- Continue pulling the rope down until your hands are at about hip level.
- Ensure that your arms remain straight throughout the movement, and avoid leaning back.
Step 5Return to Start
- Slowly return the rope to the starting position, allowing your arms to extend fully.
- Maintain control of the movement and do not let the weight stack touch down completely.
Step 6Repeat
- Repeat the pull down for the desired number of repetitions, ensuring proper form with each rep.
Step 7Finish the Exercise
- After completing your reps, carefully step forward to release the tension in the cable.
- Put down the rope handle and ensure the area is clear before leaving the machine.