Cable Lateral Pulldown (with rope attachment)

Cable Lateral Pulldown (with rope attachment)

The Cable Lateral Pulldown with a rope attachment is a fantastic exercise that targets your upper back, shoulders, and arms, helping you achieve a well-rounded upper body. This exercise is a variation of the traditional lat pulldown, providing a unique range of motion and targeting specific muscles. When performing the Cable Lateral Pulldown with a rope attachment, you'll be engaging your latissimus dorsi muscles (commonly referred to as your "lats") as the primary movers. The lats are the large muscles on either side of your back that contribute to a wide and V-shaped upper body appearance. Strengthening these muscles not only provides stability to your shoulders but also improves your posture. Additionally, this exercise targets your rhomboids, trapezius, and rear deltoids, enhancing overall upper body strength. By incorporating the rope attachment, you engage your forearms and biceps, providing an additional challenge and helping you develop strong, toned arms. To make the most out of this exercise, it's crucial to maintain proper form, allowing for a full range of motion. Adjust the height of the cable pulley to shoulder level and grip the rope attachment with an overhand grip. Sit tall, engaging your core, and pull the rope down towards your upper chest while squeezing your shoulder blades together. By including the Cable Lateral Pulldown with a rope attachment in your workout routine, you'll be on your way to developing a stronger back, sculpted shoulders, and defined arms. Don't forget to start with a weight that challenges you but still allows for proper form. Keep progressing by gradually increasing the weight as you become more comfortable with the exercise. Happy pulling!


  • Adjust the seat of the cable machine so that it aligns with your shoulders.
  • Attach a rope attachment to the high pulley of the cable machine.
  • Stand facing the machine, hold the rope with both hands, and step back a bit while keeping your arms extended.
  • Engage your core and maintain a slight bend in your knees throughout the exercise.
  • Pull the rope down and towards the sides of your body, focusing on using your back muscles.
  • Pull until your hands are at the level of your shoulders, then slowly return to the starting position with control.
  • Ensure that your shoulders are kept down and back, and avoid shrugging or using momentum to perform the exercise.
  • Repeat for the desired number of repetitions.

Tips & Tricks

  • Focus on maintaining proper form throughout the exercise to target the muscles effectively.
  • Engage your core muscles by bracing your abdomen throughout the movement.
  • Adjust the weight to a level that challenges you without sacrificing form.
  • Use a grip width that feels comfortable and allows you to perform the exercise with proper technique.
  • Exhale as you pull the rope down and inhale as you return to the starting position.
  • Increase the intensity by performing a slow and controlled eccentric (lowering) phase of the exercise.
  • Aim to gradually increase the weight over time to constantly challenge your muscles.
  • Visualize pulling from your back muscles rather than using your arms to engage the target muscles effectively.
  • Incorporate cable lateral pulldowns into a well-rounded upper body workout routine to maximize its benefits.
  • Listen to your body and make any necessary adjustments to accommodate any physical limitations or injuries.


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