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Cable Standing Lat Pushdown (rope equipment)

Cable Standing Lat Pushdown (rope equipment)

The Cable Standing Lat Pushdown, also known as the rope lat pulldown, is an effective exercise that primarily targets your lats, which are the large muscles on the sides of your back. This exercise is performed using a cable machine with a rope attachment. By engaging your latissimus dorsi muscles, this exercise helps to strengthen and develop your back, improving posture and overall upper body strength. One of the main benefits of the Cable Standing Lat Pushdown is its ability to target the muscles in your back in a controlled and isolated manner. As you pull the rope attachment down towards your sides, you engage your lats, creating that desirable V-taper appearance. This exercise also works your biceps, forearms, and shoulders to a lesser degree, providing a comprehensive upper body workout. The cable machine allows for adjustable resistance, making it suitable for individuals of different fitness levels. Beginners can start with a lighter weight and gradually increase it as they gain strength and confidence. It is essential to maintain proper form throughout the exercise, focusing on a controlled and deliberate motion to maximize the benefits and minimize the risk of injury. Remember to breathe steadily throughout the movement and avoid relying on momentum or swinging your body. Keep your core engaged, shoulders down and back, and maintain good posture throughout the exercise. Incorporating the Cable Standing Lat Pushdown into your workout routine can help you achieve a sculpted back and improve your overall upper body strength. However, it's important to consult with a fitness professional before attempting any new exercise to ensure it's suitable for your individual needs and goals. Enjoy your workout and feel the burn in those back muscles!


  • Stand facing the cable machine with your feet shoulder-width apart.
  • Attach a rope attachment to the high pulley of the cable machine.
  • Grasp each end of the rope with an overhand grip.
  • Step back a few feet to create tension in the cable.
  • Position your elbows close to your sides, with your forearms parallel to the ground.
  • Engage your core and stabilize your upper body.
  • Exhale as you pull the rope downwards by extending your elbows.
  • Continue the movement until your elbows are fully extended and your forearms are close to touching your thighs.
  • Pause for a brief moment and squeeze your lats at the bottom of the movement.
  • Inhale as you slowly return to the starting position by allowing your elbows to flex.
  • Repeat for the desired number of repetitions.

Tips & Tricks

  • Focus on maintaining proper form and technique throughout the entire exercise.
  • Engage your core muscles by keeping your abs tight and your back straight.
  • Start with a weight that allows you to perform the exercise with controlled movements. Gradually increase the weight as you gain strength.
  • Avoid using excessive momentum and swinging your body during the exercise. This can reduce the effectiveness and increase the risk of injury.
  • Breathe naturally and exhale during the concentric (downward) phase of the exercise and inhale during the eccentric (upward) phase.
  • Vary your grip width to target different areas of the lat muscles. Experiment with wider or narrower grips to find what works best for you.
  • Visualize and focus on contracting your lat muscles throughout the exercise. This will help with muscle activation and maximize the benefits.
  • Incorporate a slow and controlled tempo during both the lowering and lifting phases of the exercise to increase time under tension and build strength.
  • Combine the cable standing lat pushdown with other exercises that target the back muscles for a well-rounded workout.
  • Listen to your body and make adjustments as needed. If you feel pain or discomfort, decrease the weight or modify the exercise.

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