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Rope Straight-Arm Pulldown

LatsCableBeginnerIsolation
Rope Straight-Arm Pulldown — start position
Start
Rope Straight-Arm Pulldown — finish position
Finish
Muscles worked
PrimaryLats

How to do it

  1. 01

    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. 02

    Keeping your arms straight, extend the shoulder to pull the rope down to your thighs.

  3. 03

    Pause at the bottom of the motion, squeezing your lats.

  4. 04

    Return to the starting position without allowing the weight to fully rest on the stack.

In the app

Rope Straight-Arm Pulldown appears when you own a cable stack and the day's window has room for it. Loads come from Rule 3 (Loads rise when earned, read from RPE, graded strong) and climb on the reps you actually did.

If a machine is taken the engine swaps a same-pattern movement and says why.

If you don't have a cable stack

Same movement pattern, same primary muscles — swap by what you have.

With bodyweight
With cable
With bands

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