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Exercise 0232 · REF CvPn9WV

Cable Standing Pulldown (with Rope) exercise animation

Cable Standing Pulldown (with Rope)

Category
Upper Arms
Equipment
Cable
Target
Biceps

A rope attachment on a standing cable pulldown for biceps lets the hands separate slightly at the bottom, giving a bit more range and wrist freedom than a straight bar. Despite the name suggesting a back exercise, this variation is built around bicep flexion rather than a lat pull. Keeping the elbows fixed at the sides throughout is what keeps the tension on the biceps instead of turning it into a row.

How to Do the Cable Standing Pulldown (with Rope)

  1. Attach a rope to the cable machine at the highest setting.
  2. Stand facing the machine with your feet shoulder-width apart.
  3. Grasp the rope with an overhand grip, palms facing down.
  4. Keep your back straight and core engaged throughout the exercise.
  5. Pull the rope down towards your thighs, squeezing your biceps.
  6. Pause for a moment at the bottom, then slowly release the rope back up.
  7. Repeat for the desired number of repetitions.

Muscles Worked

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

More Upper Arms Exercises

Assisted Standing Triceps Extension (with Towel) Assisted Standing Triceps Extension (with Towel) Assisted · Triceps Assisted Triceps Dip (kneeling) Assisted Triceps Dip (kneeling) Leverage Machine · Triceps Band Alternating Biceps Curl Band Alternating Biceps Curl Band · Biceps Band Close-Grip Push-Up Band Close-Grip Push-Up Band · Triceps Band Concentration Curl Band Concentration Curl Band · Biceps Band One Arm Overhead Biceps Curl Band One Arm Overhead Biceps Curl Band · Biceps

More Biceps Exercises

Barbell Alternate Biceps Curl Barbell Alternate Biceps Curl Barbell · Biceps Barbell Biceps Curl (with Arm Blaster) Barbell Biceps Curl (with Arm Blaster) Barbell · Biceps Barbell Curl Barbell Curl Barbell · Biceps Barbell Drag Curl Barbell Drag Curl Barbell · Biceps Barbell Lying Preacher Curl Barbell Lying Preacher Curl Barbell · Biceps Barbell Preacher Curl Barbell Preacher Curl Barbell · Biceps

Equipment Alternatives

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

Biceps Leg Concentration Curl Biceps Leg Concentration Curl Body Weight · Biceps Band Alternating Biceps Curl Band Alternating Biceps Curl Band · Biceps Barbell Alternate Biceps Curl Barbell Alternate Biceps Curl Barbell · Biceps Dumbbell Alternate Biceps Curl Dumbbell Alternate Biceps Curl Dumbbell · Biceps

FAQ

What muscles does the Cable Standing Pulldown (with Rope) work?
The Cable Standing Pulldown (with Rope) primarily targets the biceps, with the forearms and shoulders assisting.
What equipment do I need for the Cable Standing Pulldown (with Rope)?
The Cable Standing Pulldown (with Rope) is done with a cable.
What's a good alternative to the Cable Standing Pulldown (with Rope)?
If you don't have access to a cable, the Biceps Leg Concentration Curl targets the same biceps using body weight instead.