How to do the Cable Lateral Pulldown (with Rope Attachment)
Cable Lateral Pulldown (with Rope Attachment) is an intermediate multi-joint compound pulling exercise targeting the Lats in the Back region. Performed using cable, it falls under the strength category. Secondary muscles engaged include Biceps and Forearms.
Cable Lateral Pulldown (with Rope Attachment) demonstration · © GymiaFit
Cable Lateral Pulldown (with Rope Attachment) at a glance
- Primary muscles
- Lats
- Secondary muscles
- Biceps, Forearms
- Equipment
- Cable
- Level
- Intermediate
- Type
- Compound (multi-joint)
- Force
- Pull
Cable Lateral Pulldown (with Rope Attachment) step by step
- 1Attach a rope attachment to the cable machine at a high position.
- 2Stand facing the machine with your feet shoulder-width apart.
- 3Grasp the rope with an overhand grip, palms facing each other.
- 4Keep your back straight and lean slightly back.
- 5Pull the rope down towards your sides, squeezing your shoulder blades together.
- 6Pause for a moment at the bottom of the movement.
- 7Slowly release the tension and allow the rope to return to the starting position.
- 8Repeat for the desired number of repetitions.
2 free workouts use it
Cable Lateral Pulldown (with Rope Attachment) — questions
What muscles does the Cable Lateral Pulldown (with Rope Attachment) work?
The Cable Lateral Pulldown (with Rope Attachment) primarily targets the Lats. It also recruits the Biceps, Forearms as secondary movers.
What equipment do I need for the Cable Lateral Pulldown (with Rope Attachment)?
You need cable. If your gym does not have it, the alternatives listed further down train the same muscles with different kit.
Is the Cable Lateral Pulldown (with Rope Attachment) suitable for beginners?
It is classed as intermediate. Build the movement pattern with an easier variation first, then add load once the technique holds under fatigue.
What can I do instead of the Cable Lateral Pulldown (with Rope Attachment)?
Alternate Lateral Pulldown, Cable Bar Lateral Pulldown, Cable Cross-over Lateral Pulldown train the same muscles and make good substitutes when the equipment is taken or the movement does not suit you.
Log it, don't guess it.
The GymiaFit app has the Cable Lateral Pulldown (with Rope Attachment) demo, form cues and set logging built in — plus a muscle map that shows what you have actually trained this week. Free on iOS and Android.