Cable Lateral Pulldown with Rope Attachment

Muscles worked

Setup

1. Attach a long rope to the high pulley of a lat pulldown machine.
2. Sit on the bench with your thighs secured firmly under the pads and feet flat on the floor.
3. Grasp the rope with a neutral grip (palms facing each other) near the knotted ends.
4. Lean back slightly (about 10-15 degrees) and depress your shoulder blades.

How to do it

1. Exhale as you pull the rope down toward your upper chest, pulling the ends of the rope apart toward your shoulders as you reach the bottom.
2. Drive your elbows down and back, squeezing your shoulder blades together at the peak of the contraction.
3. Inhale as you slowly return the rope to the starting position, allowing your lats to stretch fully without letting the weight stack touch.
4. Maintain a controlled tempo, focusing on a 2-second pull and a 2-second return.

Form checklist

• Keep your chest lifted and avoid rounding your shoulders forward.
• Ensure your elbows lead the movement rather than pulling solely with your hands.
• Avoid using momentum or swinging your torso to move the weight.
• Maintain a slight arch in your lower back throughout the set.
• Keep your neck in a neutral position, looking straight ahead.

Pro tips

• Imagine trying to tuck your elbows into your back pockets to maximize lat recruitment.
• Focus on the 'pull-apart' motion at the bottom of the rep to intensify the squeeze in your upper back and rear delts.
• Use a thumbless 'hook' grip to reduce forearm involvement and enhance the mind-muscle connection with your back.

Make it harder

• Incorporate a 3-second isometric hold at the bottom of each repetition to maximize muscle fiber recruitment.
• Perform a slow 4-second eccentric (negative) phase to increase time under tension.

Frequently asked

What muscles does the cable lateral pulldown with rope attachment work?

The cable lateral pulldown with rope attachment primarily targets the lats and trapezius, and also works the abs, biceps, deltoids, forearms, and obliques as secondary muscles.

What equipment do you need for the cable lateral pulldown with rope attachment?

The cable lateral pulldown with rope attachment uses cable and rope.

Is the cable lateral pulldown with rope attachment good for beginners?

Yes. The cable lateral pulldown with rope attachment is a beginner-friendly movement and a strong foundation to build on.

Related exercises

• Alternating Dead HangAdvanced · lats and trapezius
• Archer Pull-UpAdvanced · lats and trapezius
• Around The World Superman HoldIntermediate · erector spinae, glutes, hamstrings, lats, and trapezius
• Back LeverAdvanced · erector spinae, glutes, hamstrings, lats, pectorals, and trapezius