Exercise guide
Cable Standing Pulldown With Rope
- Intermediate
- Compound
- Rep-based
- Back
- Shoulders
- Upper arms
This isolation exercise specifically targets the triceps, using the rope attachment to allow for a greater range of motion and a superior peak contraction compared to a straight bar.
Reviewed by the Crucible Fit team · Updated June 2026
Muscles worked
Setup
- Attach a rope handle to a high cable pulley station.
- Stand facing the machine with feet shoulder-width apart and a slight bend in your knees.
- Grasp the rope with a neutral grip (palms facing each other) and tuck your elbows firmly into your ribs.
- Lean your torso slightly forward (about 15 degrees) to allow the rope to clear your body during the movement.
How to do it
- Exhale as you push the rope down by extending your elbows until your arms are fully straight.
- At the bottom of the movement, pull the ends of the rope apart toward your thighs to maximize the triceps contraction.
- Inhale as you slowly return the rope to the starting position, stopping when your forearms are just above parallel to the floor.
- Maintain a controlled tempo, taking 2 seconds to return the weight and 1 second to push down.
Form checklist
- Keep your elbows pinned to your sides; do not let them flare out or move forward and back.
- Maintain a neutral spine and avoid using your body weight to 'cheat' the weight down.
- Ensure your wrists stay in a strong, neutral position without bending upward.
- Keep your shoulders depressed and away from your ears throughout the set.
Pro tips
- Focus on 'splitting the rope' at the bottom of the rep to emphasize the lateral head of the triceps.
- Imagine your elbows are bolted to your ribcage to ensure the movement only occurs at the elbow joint.
- Pause for a full second at the bottom of the movement to eliminate momentum and increase time under tension.
Make it harder
- Incorporate a 3-second isometric hold at the bottom of every repetition.
- Perform a slow 4-second eccentric (negative) phase on the way back up.
Frequently asked
- What muscles does the cable standing pulldown with rope work?
- The cable standing pulldown with rope primarily targets the lats, and also works the abs, biceps, rhomboids, serratus anterior, and trapezius as secondary muscles.
- What equipment do you need for the cable standing pulldown with rope?
- The cable standing pulldown with rope uses cable.
- Is the cable standing pulldown with rope good for beginners?
- The cable standing pulldown with rope is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.