Lat Pulldown - Straight Arm (Cable: Rope)

Step-by-step instructions

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

1. 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.
2. 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.
3. 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.
4. 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.
5. 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.
6. Step 6Repeat
   • Repeat the pull down for the desired number of repetitions, ensuring proper form with each rep.
7. 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.