Rope Straight-Arm Pulldown
Muscles worked
Instructions
- 1Attach 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.
- 2Keeping your arms straight, extend the shoulder to pull the rope down to your thighs.
- 3Pause at the bottom of the motion, squeezing your lats.
- 4Return to the starting position without allowing the weight to fully rest on the stack.
table_chartRecommended sets and reps
These ranges vary depending on your training goal — adjust the load accordingly.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| boltStrength | 3–4 | 6–8 | 2–3 min |
| fitness_centerHypertrophy | 3–4 | 10–15 | 60 s |
| timerEndurance | 2–3 | 15–20 | 30–45 s |
About Rope Straight-Arm Pulldown
The rope straight-arm pulldown isolates the lats by having them work alone, without biceps involvement, through an arcing downward motion from the shoulder. The rope allows a more natural path than a straight bar and better range at the end of the movement. It's a great finishing exercise to really feel the back contraction after heavier pulling work. The forward-leaning position keeps constant tension on the lats throughout the movement. It's particularly well suited for lifters who struggle to feel their back working during classic pulling exercises.
check_circleBenefits
- check_circleFully isolates the lats without biceps involvement
- check_circleNatural path thanks to the rope
- check_circleConstant tension through the full range
- check_circleIdeal for improving mind-muscle connection
lightbulbExecution tips
- lightbulbKeep the arms straight throughout the movement
- lightbulbLean the torso slightly forward for more range
- lightbulbPause at the bottom with a strong contraction
- lightbulbUse a moderate load to stay strict
warningCommon mistakes
- warningBending the elbows to bring in the triceps or biceps
- warningStanding fully upright, which reduces range of motion
- warningUsing too much weight, which breaks form
- warningLetting the weight rest on the stack between reps
helpFrequently asked questions
Do you really need to keep the arms straight?expand_more
Yes, that's what isolates the back and prevents the arms from taking over.
When should this be placed in a back workout?expand_more
At the end, as an isolation exercise after heavier pulls and rows.
Track your progress
Log your sets, your weights and beat your records — free, on mobile and desktop.