Straight-arm rope pull-down

The straight-arm rope pull-down is a variation of the straight-arm lat pull-down performed using a cable stack machine and a rope grip. It can either be performed in an athletic upright stance, or slightly bent over. It both stretches and contracts the muscles of the lats (latissimus dorsi) as well as providing additional activation to the other upper back muscles and the core. Because the triceps are also isometrically involved in the movement, it is usually performed for higher reps, such as 8-15 reps or more.


  1. Allows lifters to "feel" the lats working and focus on the lower and middle part of the muscles
  2. Greater range of motion than the straight-arm bar pull-down
  3. Effective alternative to pull-overs, especially for people with limited overhead shoulder mobility

Straight-arm rope pull-down Images

Straight-arm rope pull-down image
Straight-arm rope pull-down image


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