Rope Straight-Arm Pulldown
The rope straight-arm pulldown is a back exercise that targets the lats with cable. Watch the demo, then follow the step-by-step form guide below.
One rep, playing on a loop. Use the controls to pause it or scrub through the movement.
How to do the rope straight-arm pulldown
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.
Keeping your arms straight, extend the shoulder to pull the rope down to your thighs.
Pause at the bottom of the motion, squeezing your lats.
Return to the starting position without allowing the weight to fully rest on the stack.
Want this in a plan?
Build a weekly routine around the rope straight-arm pulldown and the rest of your back work, matched to your goal and the equipment you have.
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Related back exercises
Browse all back exercises, read our best dumbbell back exercises guide, or return to the exercise library.
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Educational information only — not medical advice. Stop if you feel pain and talk to your healthcare provider before starting a new exercise program.
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