Cable Straight Arm Pulldown (with Rope)

1. Attach a rope to a high pulley and grab an end in each hand with a neutral grip.
2. Step back until the cable is taut, then hinge slightly forward at the hips with a flat back.
3. Start with your arms extended overhead in line with the cable, keeping a small, fixed bend in the elbows.
4. Pull the rope down in a wide arc toward your thighs by driving your upper arms down and back.
5. Separate the rope ends slightly at the bottom and squeeze your lats for a full second.
6. Let the rope rise back overhead under control until you feel a deep stretch in the lats.
7. Keep your torso angle and elbow bend unchanged for the entire set.

Common Mistakes

• Bending the elbows during the pull: Letting the elbows flex turns the movement into a triceps pushdown. Set a slight bend at the start and freeze it.
• Standing bolt upright: A vertical torso shortens the range of motion. Hinge slightly forward to let the arms travel through a longer arc.
• Using body english: Rocking the torso to swing the weight down takes the lats out of it. Only the arms should move.
• Cutting the stretch at the top: Stopping the rope at eye level skips the most productive part of the rep. Let the arms return fully overhead each time.