Rope Straight-Arm Pulldown

BeginnerCableIsolationPullStrength
Rope Straight-Arm Pulldown — start position
Rope Straight-Arm Pulldown — end position

How to do it

  1. 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. Keeping your arms straight, extend the shoulder to pull the rope down to your thighs.
  3. Pause at the bottom of the motion, squeezing your lats.
  4. Return to the starting position without allowing the weight to fully rest on the stack.

Muscles worked

Primary:Lats

Programming this lift? The warm-up calculator builds your ramp, and the 1RM calculator sets your percentages.

More lats exercises

Band Assisted Pull-Up

Other · Compound · Beginner

Bent-Arm Barbell Pullover

Barbell · Compound · Intermediate

Cable Incline Pushdown

Cable · Isolation · Beginner

Catch and Overhead Throw

Medicine ball · Compound · Beginner

Chair Lower Back Stretch

Isolation · Beginner

Chin-Up

Body only · Compound · Beginner

All lats exercises →

This is one card in your program builder

Trainers on AirFit drag movements like this into programs — demo media included — and clients follow them and log sets in AirFit on iOS, Android or the web. Lifters: AirFit Coach can program it for you, or find a human coach.

Build programs free Train with AirFit Coach