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Cable Standing Pulldown (With Rope)
A standing straight-arm rope pulldown pressed down past the hips, training the triceps long head and lats through shoulder extension with a strong lockout squeeze.
ArmsCableShoulder extension press-down
GoLightWeight mediacable-standing-pulldown-with-rope
Demonstration coming soon
Primary
TricepsLatissimus dorsi
Secondary
Posterior deltoidsCoreForearm flexors
Equipment
Cable
Pattern
Shoulder extension press-down
Setup
- 01Attach a rope to the high pulley of a cable stack.
- 02Grip the rope ends with a neutral grip, thumbs toward the pulley.
- 03Step back and hinge slightly at the hips with a braced trunk.
- 04Start with the arms extended up toward the pulley.
Execution
- 01Pull the rope down in an arc toward the front of the thighs with nearly straight arms.
- 02Split the rope ends apart as the hands pass the hips.
- 03Squeeze the lats and triceps at the bottom for a beat.
- 04Return the rope overhead under control without shrugging.
Checkpoints
- -Elbows stay only slightly bent and do not pump open and closed.
- -The torso angle stays fixed; the shoulders do the work.
- -The rope ends finish beside or behind the hips, not in front of the stomach.
Common mistakes
- -Bending the elbows and turning it into a pushdown.
- -Rocking the torso to heave the stack down.
- -Shrugging the shoulders at the top of each rep.
- -Loading too heavy to keep the arc smooth.
Programming notes
- -Use 2 to 4 sets of 10 to 15 reps as a lat and long-head accessory.
- -Works well as a pre-pull warmup before rows or pulldowns.
- -Prioritize the stretch at the top and a hard squeeze at the bottom over load.
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