TETSUCable Straight Arm Pulldown (With Rope)
The Cable Straight Arm Pulldown (With Rope) is a cable exercise for the back that primarily targets the lats, with the biceps and forearms assisting. Follow the 7 steps below for correct form, with an animated demonstration.
How to do the Cable Straight Arm 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 both hands, palms facing down.
- Extend your arms fully in front of you, keeping your elbows slightly bent.
- Engage your lats and slowly pull the rope down towards your thighs, keeping your arms straight.
- Pause for a moment at the bottom, then slowly release the tension and return to the starting position.
- Repeat for the desired number of repetitions.
Common questions
What muscles does the Cable Straight Arm Pulldown (With Rope) work?
The Cable Straight Arm Pulldown (With Rope) primarily targets the lats. The biceps and forearms work as supporting muscles.
What equipment do I need for the Cable Straight Arm Pulldown (With Rope)?
You need a cable machine to perform the Cable Straight Arm Pulldown (With Rope).
How many sets and reps of the Cable Straight Arm Pulldown (With Rope) should I do?
For muscle growth, 3 to 4 sets of 6 to 10 reps of the Cable Straight Arm Pulldown (With Rope) works well. For strength, use heavier loads for 3 to 6 sets of 3 to 6 reps and rest 2 to 3 minutes between sets. Add weight or reps gradually over time.
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