Exercise

Cable Rope Lat Pulldown

Also known as: cable lateral pulldown (with rope attachment), rope pulldown, rope lat pulldown, kneeling rope pulldown

Cable Rope Lat Pulldown is a compound exercise for the lats. Main target: lats. Also works: biceps and forearm flexors. Equipment: cable.

EquipmentCable

TypeCompound (multi-joint)

MovementPull

CategoryStrength

Muscles worked

Primary

Secondary

Attach a rope to the high pulley and grip the ends with a neutral grip, then sit or kneel facing the machine with your arms extended overhead.
Pull the rope down toward your upper chest, driving the elbows down and slightly out while spreading the rope ends apart at the bottom.
Squeeze your lats for a second at the bottom of the movement.
Slowly let the rope travel back up until your arms are fully extended, and repeat.