How to do the Cable Standing Pulldown (with Rope)
Cable Standing Pulldown (with Rope) is an intermediate single-joint isolation pulling exercise targeting the Biceps in the Upper Arms region. Performed using cable, it falls under the strength category. Secondary muscles engaged include Forearms and Shoulders.
Cable Standing Pulldown (with Rope) demonstration · © GymiaFit
Cable Standing Pulldown (with Rope) at a glance
- Primary muscles
- Biceps
- Secondary muscles
- Forearms, Shoulders
- Equipment
- Cable
- Level
- Intermediate
- Type
- Isolation (single-joint)
- Force
- Pull
Cable Standing Pulldown (with Rope) step by step
- 1Attach a rope to the cable machine at the highest setting.
- 2Stand facing the machine with your feet shoulder-width apart.
- 3Grasp the rope with an overhand grip, palms facing down.
- 4Keep your back straight and core engaged throughout the exercise.
- 5Pull the rope down towards your thighs, squeezing your biceps.
- 6Pause for a moment at the bottom, then slowly release the rope back up.
- 7Repeat for the desired number of repetitions.
Cable Standing Pulldown (with Rope) — questions
What muscles does the Cable Standing Pulldown (with Rope) work?
The Cable Standing Pulldown (with Rope) primarily targets the Biceps. It also recruits the Forearms, Shoulders as secondary movers.
What equipment do I need for the Cable Standing Pulldown (with Rope)?
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 Standing Pulldown (with Rope) 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 Standing Pulldown (with Rope)?
Cable Close Grip Curl, Cable Concentration Curl, Cable Curl 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 Standing Pulldown (with Rope) 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.