How to do the Cable Straight Arm Pulldown (with Rope)
Cable Straight Arm Pulldown (with Rope) 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 Straight Arm Pulldown (with Rope) demonstration · © GymiaFit
Cable Straight Arm Pulldown (with Rope) at a glance
- Primary muscles
- Lats
- Secondary muscles
- Biceps, Forearms
- Equipment
- Cable
- Level
- Intermediate
- Type
- Compound (multi-joint)
- Force
- Pull
Cable Straight Arm 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 both hands, palms facing down.
- 4Extend your arms fully in front of you, keeping your elbows slightly bent.
- 5Engage your lats and slowly pull the rope down towards your thighs, keeping your arms straight.
- 6Pause for a moment at the bottom, then slowly release the tension and return to the starting position.
- 7Repeat for the desired number of repetitions.
Cable Straight Arm Pulldown (with Rope) — questions
What muscles does the Cable Straight Arm Pulldown (with Rope) work?
The Cable Straight Arm Pulldown (with Rope) primarily targets the Lats. It also recruits the Biceps, Forearms as secondary movers.
What equipment do I need for the Cable Straight Arm 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 Straight Arm 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 Straight Arm Pulldown (with Rope)?
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 Straight Arm 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.