Rope Straight-Arm Pulldown
How to do the Rope Straight-Arm Pulldown with correct form, the muscles it works, and where it fits a training plan you actually stick to.
Lats
,
Cable
How to do the Rope Straight-Arm Pulldown
- 1
Attach a rope to a high pulley and make your weight selection. Stand a couple feet back from the pulley with your feet staggered and take the rope with both hands. Lean forward from the hip, keeping your back straight, with your arms extended up in front of you. This will be your starting position.
- 2
Keeping your arms straight, extend the shoulder to pull the rope down to your thighs.
- 3
Pause at the bottom of the motion, squeezing your lats.
- 4
Return to the starting position without allowing the weight to fully rest on the stack.
Log it, see it on your body.
Every Rope Straight-Arm Pulldown set you log feeds Ascend's anatomy heatmap, so your lats volume is visible at a glance, and counts toward your bodyweight-strength tier.
More lats exercises
Rope Straight-Arm Pulldown: common questions
What muscles does the Rope Straight-Arm Pulldown work?
The Rope Straight-Arm Pulldown primarily works the Lats.
Is the Rope Straight-Arm Pulldown suitable for beginners?
Yes. The Rope Straight-Arm Pulldown is a beginner-level exercise, so it's a solid choice if you're new to training. Start light and focus on the movement pattern before adding load.
What equipment do I need for the Rope Straight-Arm Pulldown?
To do the Rope Straight-Arm Pulldown you'll need a cable machine.
Is the Rope Straight-Arm Pulldown a compound or isolation exercise?
The Rope Straight-Arm Pulldown is an isolation exercise, it targets the lats through a single joint, which makes it useful for focused, targeted work.
How do I do the Rope Straight-Arm Pulldown with correct form?
Attach a rope to a high pulley and make your weight selection. Stand a couple feet back from the pulley with your feet staggered and take the rope with both hands. Lean forward from the hip, keeping your back straight, with your arms extended up in front of you. This will be your starting position. Follow the full step-by-step above for the complete movement.
Log your Rope Straight-Arm Pulldown sets, free.
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