Exercise guide · Beginner · Compound

Cable Straight Arm Pulldown (With Rope) - Enhanced Variation: How to Do It & Muscles Worked

The cable straight arm pulldown (with rope) is an isolation exercise that targets the latissimus dorsi (lats) using a cable machine and rope attachment. It emphasizes controlled movement and proper form to effectively engage the back muscles while minimizing arm involvement.

Primary muscles
Lats
Secondary muscles
Forearms , Biceps
Equipment
Cable
Level · type
Beginner · Compound
Demonstration of the cable straight arm pulldown (with rope) - enhanced variation
Front view: muscles worked by the cable straight arm pulldown (with rope) - enhanced variation. Primary: lats. Secondary: forearms and biceps.
Back view: muscles worked by the cable straight arm pulldown (with rope) - enhanced variation. Primary: lats. Secondary: forearms and biceps.
Primary Secondary

How to do the cable straight arm pulldown (with rope) - enhanced variation

  1. Step 1: Attach a rope to the cable machine at the highest setting.
  2. Step 2: Stand facing the machine with your feet shoulder-width apart.
  3. Step 3: Grasp the rope with both hands, palms facing down.
  4. Step 4: Extend your arms fully in front of you, keeping your elbows slightly bent.
  5. Step 5: Engage your lats and slowly pull the rope down towards your thighs, keeping your arms straight.
  6. Step 6: Pause for a moment at the bottom, then slowly release the tension and return to the starting position.
  7. Step 7: Repeat for the desired number of repetitions. Focus on enhanced movement.

Sets, reps and programming

Suggested sets, reps and rest for the cable straight arm pulldown (with rope) - enhanced variation by training goal
Goal Sets Reps Rest Effort
Strength 3–5 3–6 3–5 min 1–3 reps in reserve
Muscle growth 3–4 6–12 2–3 min 1–2 reps in reserve
Muscular endurance 2–3 12–20 1–2 min 1–3 reps in reserve

Ranges follow the ACSM position stand on progression in resistance training. Muscle grows across a wide range of loads when sets end close to failure (Schoenfeld et al., 2017), longer rests between heavy sets support strength and size (Schoenfeld et al., 2016), and stopping a rep or two short of failure works about as well as training to failure (Grgic et al., 2022). Estimate your working weights with the strength calculators.

Cable Straight Arm Pulldown (With Rope) - Enhanced Variation alternatives

More exercises that train the lats as their main target:

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Sources

  1. American College of Sports Medicine. Progression models in resistance training for healthy adults. Med Sci Sports Exerc. 2009;41(3):687-708.
  2. Schoenfeld BJ, Grgic J, Ogborn D, Krieger JW. Strength and hypertrophy adaptations between low- vs. high-load resistance training. J Strength Cond Res. 2017;31(12):3508-3523.
  3. Schoenfeld BJ, Pope ZK, Benik FM, et al. Longer interset rest periods enhance muscle strength and hypertrophy in resistance-trained men. J Strength Cond Res. 2016;30(7):1805-1812.
  4. Grgic J, Schoenfeld BJ, Orazem J, Sabol F. Effects of resistance training performed to repetition failure or non-failure on muscular strength and hypertrophy: a systematic review and meta-analysis. J Sport Health Sci. 2022;11(2):202-211.

Step-by-step instructions and demonstration media are from the ExerciseDB exercise dataset.

This guide is general fitness information, not medical advice. Stop if an exercise causes pain and speak to a doctor or physiotherapist about injuries or health conditions before starting a new programme.