TETSUCable Standing Pulldown (With Rope)
The Cable Standing Pulldown (With Rope) is a cable exercise for the upper arms that primarily targets the biceps, with the forearms and shoulders assisting. Follow the 7 steps below for correct form, with an animated demonstration.
How to do the Cable Standing Pulldown (With Rope)
- Attach a rope to the cable machine at the highest setting.
- Stand facing the machine with your feet shoulder-width apart.
- Grasp the rope with an overhand grip, palms facing down.
- Keep your back straight and core engaged throughout the exercise.
- Pull the rope down towards your thighs, squeezing your biceps.
- Pause for a moment at the bottom, then slowly release the rope back up.
- Repeat for the desired number of repetitions.
Common questions
What muscles does the Cable Standing Pulldown (With Rope) work?
The Cable Standing Pulldown (With Rope) primarily targets the biceps. The forearms and shoulders work as supporting muscles.
What equipment do I need for the Cable Standing Pulldown (With Rope)?
You need a cable machine to perform the Cable Standing Pulldown (With Rope).
How many sets and reps of the Cable Standing Pulldown (With Rope) should I do?
3 to 4 sets of 10 to 15 controlled reps of the Cable Standing Pulldown (With Rope) suits most programs — smaller muscle groups respond well to moderate loads and strict form. Progress by adding reps first, then small weight increments.
Track it in Tetsu
Log your sets, see your biceps volume climb, and let AI plan your week. Scan the code or grab the app — free to start.