Cable Lateral Pulldown (With Rope Attachment)

Setup

1. 01Attach a rope to the high pulley at a pulldown or tall cable station.
2. 02Grip the rope ends with a neutral grip, thumbs toward the ceiling.
3. 03Sit or half-kneel with the arms extended overhead and the cable taut.
4. 04Lean back slightly and lift the chest.

Execution

1. 01Pull the rope down by driving the elbows toward the hips.
2. 02Split the rope ends apart as the hands pass the face.
3. 03Finish with the hands beside the upper chest and the lats fully squeezed.
4. 04Return overhead under control to a full stretch.

Checkpoints

• -Rope ends travel apart at the bottom instead of staying pinned together.
• -Elbows stay in front of the body line, driving down rather than backward.
• -Torso angle stays fixed through the set.
• -Full overhead stretch at the top of every rep.

Common mistakes

• -Keeping the hands jammed together and cutting the finish range.
• -Curling the rope down with the biceps instead of leading with the elbows.
• -Rocking the torso backward to heave the load.
• -Using a weight that prevents a controlled return overhead.