Exercise guide
Cable Straight Arm Pulldown with Rope Attachment
- Intermediate
- Compound
- Rep-based
- Back
- Upper arms
- Waist
This isolation movement targets the latissimus dorsi and posterior deltoids through a long range of motion, emphasizing back width and shoulder stability. By using a rope, you allow for a greater range of motion at the bottom of the rep compared to a straight bar.
Reviewed by the Crucible Fit team · Updated June 2026
Muscles worked
Setup
- Attach a rope to the high pulley and stand facing the machine with feet shoulder-width apart.
- Grasp the rope with a neutral grip and step back until your arms are fully extended overhead.
- Hinge slightly at the hips and soften your knees to create a stable base.
- Engage your core and keep your chest lifted to maintain a neutral spine.
How to do it
- Keeping your arms nearly straight with a slight elbow bend, pull the rope down toward your thighs in a wide arc.
- Exhale as you pull and pull the ends of the rope slightly apart as they reach your hips to maximize the contraction.
- Squeeze your lats and shoulder blades together at the bottom of the movement.
- Inhale as you slowly return the rope to the starting position, maintaining tension throughout the 2-3 second eccentric phase.
Form checklist
- Avoid using momentum or swinging the torso to move the weight.
- Keep your elbows fixed; do not turn this into a triceps pushdown.
- Ensure your shoulders stay down and away from your ears throughout the set.
- Maintain a slight hinge at the hips without arching your lower back.
Pro tips
- Think about 'pushing' the rope away from the machine in a large circle to better engage the lats.
- Focus on driving with your pinky fingers to enhance the mind-muscle connection with the outer lats.
Make it harder
- Incorporate a 2-second isometric hold at the bottom of each rep to increase time under tension.
- Slow down the upward phase to a 4-second count to emphasize the eccentric stretch.
Frequently asked
- What muscles does the cable straight arm pulldown with rope attachment work?
- The cable straight arm pulldown with rope attachment primarily targets the lats, and also works the abs, biceps, rhomboids, serratus anterior, and trapezius as secondary muscles.
- What equipment do you need for the cable straight arm pulldown with rope attachment?
- The cable straight arm pulldown with rope attachment uses cable.
- Is the cable straight arm pulldown with rope attachment good for beginners?
- The cable straight arm pulldown with rope attachment is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.