Upper Arms Exercise · Cable
Cable Standing Pulldown (with Rope)
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.
Go to the movement steps- Category
- Upper Arms
- Equipment
- Cable
- Target
- Biceps
Exercise reference published by PlanWorkouts; see our editorial standards.
How to Do the Cable Standing Pulldown (with Rope)
- Attach a rope to the cable machine at the highest setting.
- Stand facing the machine with your feet shoulder-width apart.
- Grip the rope overhand, palms facing down.
- Keep your back straight and core braced throughout the exercise.
- Pull the rope down toward your thighs, squeezing your biceps.
- Pause briefly at the bottom, then slowly release the rope back up.
- Continue for the set reps, taking care to lower with control and reset your posture between each rep.
Quick Exercise Facts
Recommended Sets & Reps by Goal
Medium weight · 90–120s rest
Heavy weight · 2–3 min rest (Calc 1RM)
Light weight · 45–60s rest
Technique & Form Tips
Execute the movement by bending the elbows to pull the body toward the bar or the attachment toward the torso. Movement depends on the specific setup, emphasizing the vertical plane of the pull.
Common Mistakes to Avoid
- Excessive leaning: Adjust your posture to focus on the intended vertical path of the pull.
- Jerking into the pull: Start the pull smoothly rather than using a sudden yank or swing.
- Using the wrong attachment path: Check the demonstrated grip and path before starting. Front and rear variations have different setups; do not force an uncomfortable position.
How to Breathe During This Exercise
Inhale and exhale consistently as you perform the pull.
Add the Cable Standing Pulldown (with Rope) to Your Custom Workout Routine
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Comfort and Control
Choose a load and range you can control. Stop if the movement causes pain. If discomfort persists, stop and ask a qualified professional about an appropriate exercise and range.
General guidance: Mayo Clinic on weight-training technique. Follow the specific movement steps above for this variation.
Muscles Worked
The Cable Standing Pulldown (with Rope) mainly targets your Biceps, with your Forearms helping support the movement, along with your Shoulders.
More Upper Arms Exercises
Assisted Standing Triceps Extension (with Towel)
Assisted Triceps Dip (kneeling)
Band Alternating Biceps Curl
Band Close-Grip Push-Up
Band Concentration Curl
Band One Arm Overhead Biceps Curl
More Biceps Exercises
Barbell Alternate Biceps Curl
Barbell Biceps Curl (with Arm Blaster)
Barbell Curl
Barbell Drag Curl
Barbell Lying Preacher Curl
Barbell Preacher Curl
Equipment Alternatives
Don't have cable? These target the same biceps with different equipment.
FAQ
- What muscles does the Cable Standing Pulldown (with Rope) work?
- The Cable Standing Pulldown (with Rope) mainly works your biceps. It also helps strengthen your forearms and shoulders. Using good, smooth form makes sure you work the right muscles and avoid unnecessary strain on your joints.
- What equipment do I need for the Cable Standing Pulldown (with Rope)?
- You do the Cable Standing Pulldown (with Rope) with a cable. Make sure your equipment is set up safely before starting. If you work out at home or have limited gear, check out our alternative exercises below.
- What form mistake should I watch for on the Cable Standing Pulldown (with Rope)?
- One mistake to watch for is excessive leaning: Adjust your posture to focus on the intended vertical path of the pull.. Use a comfortable range and a controlled return; reduce the load if you cannot maintain the demonstrated setup.
- How many sets and reps should I perform on the Cable Standing Pulldown (with Rope)?
- To build muscle size, aim for 3 to 4 sets of 8 to 12 reps with 90 to 120 seconds of rest. To build pure strength, focus on 4 to 5 sets of 3 to 6 heavier reps with 2 to 3 minutes of rest.
- What's a good alternative to the Cable Standing Pulldown (with Rope)?
- The Biceps Narrow Pull-Ups trains your biceps with body weight and a similar movement pattern. Review its form guide before substituting it, since setup and range of motion can differ.