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Rope Lat Pulldown
The Rope Lat Pulldown is a strength exercise on a cable machine for your back. Share of the load in the Zulta muscle model: lats (upper) 26%, lats (lower) 21% and biceps (long head) 7%.
Also known as: rope pulldown
How to do it
- Clip a rope to the high pulley and lock the thighs under the pad.
- Hold one end of the rope in each hand, palms facing each other, just above the knots.
- Sit tall with a slight lean back and the shoulders down.
- Pull the rope ends down to the sides of the upper chest, spreading the hands apart.
- Let the rope rise slowly until the arms are straight.
Tips
- Spread the rope as it comes down so the elbows can travel past the torso.
- Keep the pull in a vertical line, not back toward a row.
Common mistakes
- Letting the hands slide off the knots.
- Leaning back until the pull becomes a row.
- Shrugging the shoulders as the rope comes down.
Muscles worked by the Rope Lat Pulldown
Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.
Elbows in front of the body pull through extension and reach the lower lats. A seated pulldown is a pull up with the load chosen: the same lat-led pattern with elbow flexors and lower traps assisting, and far less core work.
Rope Lat Pulldown alternatives
Same equipment
Different equipment
No equipment
Make it harder
Similar exercises
Frequently asked questions
What muscles does the Rope Lat Pulldown work?
Mainly the lats (upper) and lats (lower). The biceps (long head), biceps (short head), brachialis, rhomboids and lower traps assist.
Is the Rope Lat Pulldown good for beginners?
Yes. The Rope Lat Pulldown is rated beginner in the Zulta library: the technique is easy to learn with a light weight.
What is a good alternative to the Rope Lat Pulldown?
For example the Close Grip Lat Pulldown, Neutral Grip Lat Pulldown and Reverse Grip Lat Pulldown. They train mostly the same muscles.
How do you make the Rope Lat Pulldown harder?
Add weight or reps, or move on to the Behind the Neck Lat Pulldown and Single Arm Lat Pulldown (Cuff).
Sources
- Lusk et al. 2010, JSCR 24(7):1895-1900 (grip width and orientation)
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