A cable movement in which you pull a rope down from a high pulley with mostly straight arms. The latissimus dorsi (lats) is the primary muscle worked.
How to do the Rope Straight Arm Pulldown#
- Attach a rope to the high pulley and stand facing the machine with feet about hip-width apart.
- Grasp the rope with a neutral grip and extend your arms overhead, hinging slightly at the hips so your torso is braced.
- Keep a slight bend in the elbows and pull the rope down by driving your elbows toward your hips until your hands reach the upper thighs.
- Pause briefly and squeeze the lats at the bottom of the movement.
- Return the rope to the start under control, keeping the arms extended and the torso stable.
Muscles worked#
- Primary: Lats (Latissimus Dorsi)
- Secondary: Triceps (Triceps Brachii), Rear delts (Posterior Deltoid), Abs (Rectus Abdominis)
Common mistakes#
- Bending the elbows and turning the movement into a row.
- Leaning back or using momentum to yank the weight down.
- Shrugging the shoulders instead of engaging the lats.
- Allowing the weight to drop quickly on the return instead of controlling it.
