Cable Standing Pulldown (with rope)

Cable Standing Pulldown (with rope)

The Cable Standing Pulldown with rope is a fantastic exercise that targets your back muscles, particularly the lats, while also engaging the biceps, shoulders, and core. This exercise is commonly found in gym settings, but it can also be performed at home with the right equipment. To perform the Cable Standing Pulldown, you will need a cable machine with a high attachment point and a rope handle. Start by standing facing the machine with your feet shoulder-width apart and your knees slightly bent. Grasp the rope handle with an overhand grip, keeping your hands shoulder-width apart. Your arms should be extended fully in front of you with a slight bend at the elbows. Engaging your core, begin the movement by pulling the rope down towards your thighs, bringing your elbows and shoulders back. Focus on squeezing your shoulder blades together and emphasizing the contraction in your back muscles. Gradually return to the starting position, controlling the resistance on the way up. Maintain good posture throughout the exercise, keeping your chest lifted, shoulders pulled back, and avoiding any excessive swinging or leaning. Remember to exhale as you pull the rope down and inhale as you return to the starting position. The Cable Standing Pulldown with rope is a versatile exercise that can be modified to suit different fitness levels. By adjusting the weight stack or resistance, you can make it more or less challenging. Additionally, incorporating variations such as wide grip or close grip can target different areas of the back for a well-rounded workout. Including the Cable Standing Pulldown with rope in your training routine not only helps develop a strong and defined back, but it also improves posture and enhances overall upper body strength. Nonetheless, remember to consult with a professional trainer to ensure proper form and technique to maximize the benefits of this exercise.


  • Attach a rope handle attachment to the high pulley of a cable machine.
  • Stand facing away from the machine with your feet shoulder-width apart.
  • Grab the rope handles with an overhand grip, palms facing down.
  • Keep your arms fully extended and your torso upright, engaging your core.
  • Pull the ropes down by squeezing your shoulder blades together and driving your elbows towards your sides.
  • Continue pulling until your hands are at chest level, with your elbows by your sides.
  • Hold the contraction for a brief moment, squeezing your back muscles.
  • Slowly release the tension and allow the ropes to return to the starting position.
  • Repeat for the desired number of repetitions.
  • Ensure proper breathing throughout the exercise, exhaling as you pull the ropes down and inhaling as you release.

Tips & Tricks

  • Focus on maintaining proper form throughout the movement to effectively target your back muscles.
  • Engage your core muscles for stability and to prevent any excessive leaning or swaying of the body.
  • Choose a weight that challenges you but still allows you to complete the exercise with proper form.
  • Inhale as you pull the rope down towards your thighs and exhale as you slowly release it back to the starting position.
  • Avoid using momentum to complete the exercise; instead, rely on the contraction of your back muscles to perform the movement.
  • For variation, try using different attachments such as a straight bar or V-bar to target different areas of your back.
  • If you have limited access to a cable machine, you can replicate this exercise using resistance bands anchored to a sturdy point.
  • Include this exercise in your back workout routine at least once a week to promote muscular strength and development.
  • To ensure balanced muscle development, alternate between underhand and overhand grip variations of the exercise.
  • Gradually increase the weight or resistance over time to continually challenge and progress your strength.


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