How to Do the Rope Straight-Arm Pulldown
💪 Lats🏋️ Cable📊 Beginner🏷️ Strength
How to perform it
- 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.
- Keeping your arms straight, extend the shoulder to pull the rope down to your thighs.
- Pause at the bottom of the motion, squeezing your lats.
- Return to the starting position without allowing the weight to fully rest on the stack.
Muscles worked
The Rope Straight-Arm Pulldown primarily targets your Lats. You'll need cable.
Make it count toward your goal
Random sets rarely move the needle. In NYUS, the Rope Straight-Arm Pulldown slots into a plan built for your goal — sets, reps and progression auto-suggested, logged in two taps, and folded into a weekly review that adapts what comes next.