GymPlan AIRope Straight-Arm Pulldown
Rope Straight-Arm Pulldown is a beginner isolation cable exercise that mainly works your lats.
💪 Lats🏋️ Cable📈 Beginner🔗 Isolation🎯 3 sets of 10-15 reps
How to do the rope straight-arm pulldown
- 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
Primary: Lats
Sets and reps
Do 3 sets of 10-15 reps with 60-90 seconds of rest, using a weight you can control through the full range. Add reps first, then weight.
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Start your free trialRope Straight-Arm Pulldown alternatives
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Straight-Arm PulldownCable · BeginnerFAQ
What muscles does the rope straight-arm pulldown work?
It mainly works your lats.
How many sets and reps of rope straight-arm pulldown should I do?
Do 3 sets of 10-15 reps with 60-90 seconds of rest, using a weight you can control through the full range. Add reps first, then weight.
Is the rope straight-arm pulldown good for beginners?
Yes. It is a beginner-friendly movement: start light and focus on the form steps above.