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Lats · Intermediate

Cable Rope Straight Arm Pulldown

Straight-arm cable shoulder extension that trains the lats through an overhead-to-thigh arc while the elbows remain nearly fixed.

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Exercise overview

Training details

LatsTriceps

Equipment

Cable

Sets × reps

3 × 12

Rest

1 min

How to perform it

Step-by-step instructions

  1. 01Stand facing a high pulley with the rope held overhead, arms straight or only slightly bent.
  2. 02Step back, hinge forward a little, and brace your trunk with your shoulders set away from your ears.
  3. 03Sweep the rope downward in an arc by extending your shoulders while keeping the elbow angle nearly fixed.
  4. 04Finish with your hands beside your thighs and separate the rope ends slightly as your lats contract.
  5. 05Return the rope overhead slowly until your lats are lengthened without losing trunk position.

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Variations

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Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

Related variationCable Straight-Bar Straight-Arm PulldownRelated variationCable Lying Rope PulloverRelated variationCable PulloverRelated variationSingle-Arm Straight-Arm PulldownRelated variationDumbbell Pullover

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Alternatives

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Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

Comparable substituteBarbell Wide Grip Decline PulloverComparable substituteDumbbell FlyComparable substituteBench PressComparable substituteLat PulldownComparable substituteBarbell RowComparable substituteSingle Arm Dumbbell Row

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