Rope Straight-Arm Pulldown

Rope Straight-Arm Pulldown is a isolation strength exercise using cable that trains the lats.

Open in MyoAmigo →

Primary muscles: Lats

How to do it

1. Attach a rope to a high pulley and make your weight selection. Stand a couple feet back from the pulley with your feet staggered and take the rope with both hands. Lean forward from the hip, keeping your back straight, with your arms extended up in front of you. This will be your starting position.
2. Keeping your arms straight, extend the shoulder to pull the rope down to your thighs.
3. Pause at the bottom of the motion, squeezing your lats.
4. Return to the starting position without allowing the weight to fully rest on the stack.

Track it with MyoAmigo

MyoAmigo pre-fills every set of the Rope Straight-Arm Pulldown from last time, charts your estimated 1RM trend so you can see strength move without testing a true max, and flags a stall with a concrete fix. It also credits this work toward your weekly Lats volume on the MyoMap heatmap. New to the movement? Start with picking a working weight and progressive overload.

Related Lats exercises

← All exercises · Browse by muscle