Cable Standing Pulldown (With Rope)

Setup

1. 01Attach a rope to the high pulley of a cable stack.
2. 02Grip the rope ends with a neutral grip, thumbs toward the pulley.
3. 03Step back and hinge slightly at the hips with a braced trunk.
4. 04Start with the arms extended up toward the pulley.

Execution

1. 01Pull the rope down in an arc toward the front of the thighs with nearly straight arms.
2. 02Split the rope ends apart as the hands pass the hips.
3. 03Squeeze the lats and triceps at the bottom for a beat.
4. 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.