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Cable Straight Arm Pulldown (with rope)

Cable Straight Arm Pulldown (with rope)

The Cable Straight Arm Pulldown is a fantastic exercise that primarily targets your lats (latissimus dorsi), but also engages your back, shoulders, and biceps. This exercise is typically performed using a cable machine equipped with a rope attachment. By incorporating this exercise into your routine, you can strengthen and tone the muscles in your upper body. To perform the Cable Straight Arm Pulldown, you'll need to attach the rope to the high pulley of the cable machine. Stand facing the machine with your feet shoulder-width apart and grab the rope with an overhand grip. Your arms should be fully extended in front of you, and your torso should be slightly bent forward at the waist. This starting position allows for maximum engagement of your lat muscles. As you initiate the movement, focus on pulling the rope down towards your thighs while keeping your arms straight. This downward motion should be controlled, with your lats doing the majority of the work. Avoid using momentum or engaging other muscles to ensure proper form and maximize results. The Cable Straight Arm Pulldown is a versatile exercise that can be adjusted to suit your fitness level. You can vary the weight load or adjust the height of the cable machine to target different areas of your upper body. Remember to maintain proper posture throughout the exercise, engaging your core muscles for stability and avoiding excessive arching or rounding of your back. Incorporating the Cable Straight Arm Pulldown into your workout routine can help enhance your overall upper body strength and posture. As with any exercise, it's important to start with a weight that challenges you but allows for proper form. Gradually increase the weight as you become stronger and more comfortable with the movement. Consistency is key when it comes to seeing results, so aim to include the Cable Straight Arm Pulldown along with other exercises that target your back and shoulders at least twice a week. As always, listen to your body, and if you experience any pain or discomfort, consult with a fitness professional to ensure you're performing the exercise correctly. Get ready to sculpt and define your upper body with this challenging and effective exercise!


  • Stand facing the cable machine with your feet shoulder-width apart and knees slightly bent.
  • Attach a rope to the cable machine, making sure it is at the highest pulley position.
  • Grasp the rope with an overhand grip, keeping your palms facing down.
  • Extend your arms fully in front of you, keeping them straight throughout the exercise.
  • Engage your core and retract your shoulder blades as you pull the rope down towards your thighs.
  • Continue pulling until your hands are at approximately hip level, with your elbows close to your sides.
  • Pause for a brief moment at the bottom of the movement, feeling the contraction in your lats and upper back.
  • Slowly release the rope back to the starting position, maintaining control and keeping your arms extended.
  • Repeat for the desired number of repetitions.

Tips & Tricks

  • Use a slow and controlled motion to perform the exercise, focusing on engaging the muscles throughout the entire range of motion.
  • Maintain proper form by keeping your torso stable and your core engaged throughout the movement.
  • Adjust the weight according to your strength and fitness level. It should challenge you, but still allow you to perform the exercise with proper form.
  • Breathe out as you pull the rope down and breathe in as you return to the starting position.
  • Vary your grip width to target different muscles. A wider grip will work the outer lats more, while a narrower grip will emphasize the inner lats.
  • Keep your shoulders down and away from your ears throughout the movement to avoid unnecessary tension in the neck and upper traps.
  • Focus on squeezing your shoulder blades together at the bottom of the movement to fully engage the back muscles.
  • Avoid using excessive momentum or swinging of the body to perform the exercise. This reduces the effectiveness of the movement and increases the risk of injury.
  • Include the cable straight arm pulldown as part of a well-rounded upper body workout routine to target the back, shoulders, and arms.
  • To increase the challenge, you can perform the exercise standing rather than sitting, which will engage your core and stability muscles even more.

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