Rope Lat Pulldown
CableStrength
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The Rope Lat Pulldown is a strength exercise performed on a cable machine using a rope attachment, where you pull the rope down from a high pulley toward your chest while kneeling or seated, emphasizing a wide grip to flare the elbows. Its primary purpose is to build upper back width and thickness by targeting the latissimus dorsi as the main muscle, with secondary engagement of the rhomboids, trapezius, and biceps. It's ideal for bodybuilders, athletes seeking improved pulling power, and anyone aiming to enhance posture and V-taper physique.
How to Perform Rope Lat Pulldown
- 1Attach the rope handle to the high pulley of the cable machine and select an appropriate weight.
- 2Stand facing the machine, feet shoulder-width apart, and grasp the rope with palms facing each other (neutral grip), thumbs hooked over the end.
- 3Sit on the bench or straddle the machine with knees secured under the pad if available; lean back slightly from the hips (about 10-20 degrees) with chest up and core braced.
- 4Extend arms fully overhead, keeping slight bend in elbows; this is your starting position.
- 5Inhale, then exhale as you pull the rope down toward your face by driving elbows down and back, separating hands as rope reaches chin level (squeeze shoulder blades together).
- 6Pause briefly at peak contraction, feeling the lats engage.
- 7Inhale as you slowly extend arms back to start position, controlling the cable without letting it snap.
- 8Repeat for desired reps, then release safely.
- 9Key form tips: Keep torso stable—avoid excessive swinging; focus pull on back muscles, not arms; maintain neutral spine. Common mistakes: Using momentum, flaring elbows out, or incomplete range of motion.
