Back · Cable machine

Cable Lateral Pulldown (with rope attachment)

The cable lateral pulldown with a rope attachment is a vertical pulling variation that utilizes a neutral grip to allow a wider, deeper contraction. It effectively isolates the latissimus dorsi, teres major, and rear deltoids, fitting well as a secondary hypertrophy exercise in a back workout.

Muscles: Back
Equipment: Cable machine
Type: Strength
Animation: Men

How to do it

Sit at a lat pulldown machine with a rope attachment.
Grab each end of the rope with a neutral grip.
Pull the rope down towards your chest, separating the ends of the rope as you pull.
Drive your elbows down and back, squeezing your lats.
Return to the starting position with control.

Common mistakes

Pulling primarily with the arms and forearms shifts mechanical tension away from the lats and onto the biceps.
Excessive backward lean turns the movement into a low row, taking focus away from vertical lat development.
Failing to separate the rope ends at the bottom eliminates the main benefit of the rope's extended range of motion.

Tips

Drive your elbows down toward your ribs while spreading the rope ends apart past your chest.
Allow your arms to fully extend and your shoulder blades to elevate at the top for a full lat stretch.
Initiate each rep by depressing your shoulder blades before bending your elbows.

Sets and reps

Perform 3 to 4 sets of 10 to 15 repetitions with 60 to 90 seconds of rest to maximize muscle hypertrophy and control.

Muscles worked

Cable Lateral Pulldown (with rope attachment): back

Your coach guides every set

Turn on the coach in Gloox: it asks how you feel, picks the weight from your history and cues technique and rest. Rate each set and the next one is tuned to you.

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On a computer? Point your phone's camera here to get the app.

Questions

What makes the rope attachment different from a standard straight bar?

The rope allows for independent wrist mobility and a greater range of motion, letting you pull the hands past the torso for a stronger peak contraction.

What should be done if shoulder pain occurs during this exercise?

Stop the exercise immediately and consult a medical professional if you experience joint or shoulder pain.

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