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Exercise 0177 · REF CuaWCmC

Cable Lateral Pulldown (with Rope Attachment) exercise animation

Cable Lateral Pulldown (with Rope Attachment)

Category
Back
Equipment
Cable
Target
Lats

Swapping a rope attachment onto a lat pulldown lets the hands come together at the bottom of the pull, which changes the elbow path and brings slightly more lower-lat contraction than a fixed straight bar. It's a small variation, but the freedom to rotate the wrists through the pull makes it more comfortable for lifters with shoulder sensitivity. Squeezing the shoulder blades down and together at the bottom is what separates a full rep from an arms-only one.

How to Do the Cable Lateral Pulldown (with Rope Attachment)

  1. Attach a rope attachment to the cable machine at a high position.
  2. Stand facing the machine with your feet shoulder-width apart.
  3. Grasp the rope with an overhand grip, palms facing each other.
  4. Keep your back straight and lean slightly back.
  5. Pull the rope down towards your sides, squeezing your shoulder blades together.
  6. Pause for a moment at the bottom of the movement.
  7. Slowly release the tension and allow the rope to return to the starting position.
  8. Repeat for the desired number of repetitions.

Muscles Worked

The Cable Lateral Pulldown (with Rope Attachment) primarily targets the Lats, with Biceps as the primary synergist muscle group, along with the Forearms.

More Back Exercises

Alternate Lateral Pulldown Alternate Lateral Pulldown Cable · Lats Archer Pull Up Archer Pull Up Body Weight · Lats Assisted Parallel Close Grip Pull-Up Assisted Parallel Close Grip Pull-Up Leverage Machine · Lats Assisted Pull-Up Assisted Pull-Up Leverage Machine · Lats Assisted Standing Chin-Up Assisted Standing Chin-Up Leverage Machine · Lats Assisted Standing Pull-Up Assisted Standing Pull-Up Leverage Machine · Lats

More Lats Exercises

Back Pec Stretch Back Pec Stretch Body Weight · Lats Band Assisted Pull-Up Band Assisted Pull-Up Band · Lats Band Close-Grip Pulldown Band Close-Grip Pulldown Band · Lats Band Fixed Back Close Grip Pulldown Band Fixed Back Close Grip Pulldown Band · Lats Band Fixed Back Underhand Pulldown Band Fixed Back Underhand Pulldown Band · Lats Band Kneeling One Arm Pulldown Band Kneeling One Arm Pulldown Band · Lats

Equipment Alternatives

Don't have cable? These target the same lats with different equipment.

Archer Pull Up Archer Pull Up Body Weight · Lats Assisted Parallel Close Grip Pull-Up Assisted Parallel Close Grip Pull-Up Leverage Machine · Lats Band Assisted Pull-Up Band Assisted Pull-Up Band · Lats Barbell Bent Arm Pullover Barbell Bent Arm Pullover Barbell · Lats

FAQ

What muscles does the Cable Lateral Pulldown (with Rope Attachment) work?
The Cable Lateral Pulldown (with Rope Attachment) primarily targets the lats, with the biceps and forearms assisting.
What equipment do I need for the Cable Lateral Pulldown (with Rope Attachment)?
The Cable Lateral Pulldown (with Rope Attachment) is done with a cable.
What's a good alternative to the Cable Lateral Pulldown (with Rope Attachment)?
If you don't have access to a cable, the Archer Pull Up targets the same lats using body weight instead.