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Straight Arm Pulldown (Rope)

The Straight Arm Pulldown (Rope) is a strength exercise on a cable machine for your back. Share of the load in the Zulta muscle model: lats (upper) 30%, lats (lower) 26% and triceps (long head) 12%.

Level: BeginnerEquipment: CableSingle-joint (isolation)

How to do it

  1. Set a pulley at the top of the station and clip on a rope.
  2. Hold one rope end in each hand, palms facing each other, and step back until the rope is taut.
  3. Hinge forward slightly with soft knees and extend the arms toward the pulley.
  4. Pull the rope down in an arc with nearly straight arms until your hands pass your hips.
  5. Spread the rope ends slightly at the bottom, then return slowly to the start.

Tips

  • The rope lets the hands travel past the hips, so use that extra range.
  • Keep the neck long and the chest open throughout.

Common mistakes

  • Bending the elbows as the hands reach the hips.
  • Shrugging the shoulders at the top of the arc.
  • Bobbing the torso up and down with each rep.

Muscles worked by the Straight Arm Pulldown (Rope)

  • Lats (upper) Primary30%
  • Lats (lower) Primary26%
  • Triceps (long head) Secondary12%
  • Rear delts Secondary8%
  • Lower chest Minor6%
  • Lower traps Minor6%
  • Upper abs Stabilizer4%
  • Rhomboids Stabilizer4%
  • Rotator cuff Stabilizer4%

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.

With the elbows locked, shoulder extension isolates the lats and the long head of the triceps; lying pullovers bring the sternal pec in strongly.

Straight Arm Pulldown (Rope) alternatives

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Make it harder

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Frequently asked questions

What muscles does the Straight Arm Pulldown (Rope) work?

Mainly the lats (upper) and lats (lower). The triceps (long head) and rear delts assist.

Is the Straight Arm Pulldown (Rope) good for beginners?

Yes. The Straight Arm Pulldown (Rope) is rated beginner in the Zulta library: the technique is easy to learn with a light weight.

What is a good alternative to the Straight Arm Pulldown (Rope)?

For example the Band Straight Arm Pulldown, Machine Lat Pullover and Cable Lat Pullover. They train mostly the same muscles, some with different equipment.

How do you make the Straight Arm Pulldown (Rope) harder?

Add weight or reps, or move on to the Lat Prayer and Barbell Pull Over.

Sources

  • Marchetti and Uchida 2011, J Appl Biomech 27(4):380-384 (pullover, pec and lats)

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