Standing Rope Pulldown

Body region

• Back
• Arms

Muscles

Main

• Latissimus Dorsi
• Teres Major

Helps

• Trapezius
• Rhomboids
• Biceps
• Brachialis
• Brachioradialis

Holds

• Rectus Abdominis
• Transversus Abdominis
• Flexor Digitorum Superficialis

Equipment

• Cable Station

Technique

1. Attach a rope to a high pulley and step back so the cable runs at an angle.
2. Hold the rope ends overhead, hinge slightly forward and brace the abs.
3. Pull the rope down toward your upper chest, spreading the ends as the elbows drive to your sides.
4. Let the rope rise slowly until the arms are straight.

Cues

• Keep the hips still; the arms and back do the work.
• Pull the elbows down, not back.

Common mistakes

• Crunching the torso down to move the weight.
• Letting the shoulders roll forward at the bottom.

Alternatives

• Lat Pulldown
• Straight-Arm Pulldown