Rope Straight Arm Pulldown
Trains the lats. You need a machine. None of our programs use it yet, but you can add it to any session you build.
Free to use. The app works out every weight and times your rest.
In the programs
None of our programs use the Rope Straight Arm Pulldown
It is in the app, so you can add it to any session and log it like anything else. It is just not written into one of our 50 free programs. If you want a lats exercise that is, there are 7 on the Lats page.
Muscles worked
What Rope Straight Arm Pulldown trains
Technique
How to do the Rope Straight Arm Pulldown
- Attach a rope to the high pulley of a cable machine. Stand facing the machine with your feet shoulder-width apart, grasp the rope ends with a neutral grip, and step back until your arms are extended overhead with tension on the cable.
- Hinge slightly forward at the hips, then pull the rope down in a wide arc towards your thighs, keeping your arms straight with a slight bend in your elbows.
- Squeeze your lats as the rope reaches your thighs.
- Slowly return the rope to the starting position overhead with control. Repeat for the desired number of repetitions.
Form cues
Getting it right
- Keep your arms straight throughout the movement; bending your elbows turns it into a triceps exercise.
- Focus on pulling with your lats rather than pushing down with your arms.
- Exhale as you pull the rope down and inhale as you return it overhead.
- Keep your core braced and avoid rounding your back as you pull.
Substitutes
Swap Rope Straight Arm Pulldown for
The app's swap picker ranks these the same way: same muscles, similar movement, similar equipment.
Let the app run the Rope Straight Arm Pulldown for you
Durata picks the weight, times your rest and adds load when you earn it. That works on any of our 50 free programs, or on a session you put together yourself.