Rope Lat Pulldown
Also known as: rope lat pulldowns, lat rope pulldown, lat pulldown with rope, cable rope lat pulldown, lat pulldown rope attachment, rope pulldown for lats
In SetGrip: Lat Pulldown (Rope)
Running a pulldown with a rope puts your hands in a neutral, independent grip so you can pull the ends apart toward the sides of your chest at the bottom. The rope caps how heavy you can go compared with a bar, so it fits best as a second, higher-rep pulldown rather than your main one.
How to do the Rope Lat Pulldown
- Attach a rope attachment to the cable machine at a high position.
- Stand facing the machine with your feet shoulder-width apart.
- Grasp the rope with an overhand grip, palms facing each other.
- Keep your back straight and lean slightly back.
- Pull the rope down towards your sides, squeezing your shoulder blades together.
- Pause for a moment at the bottom of the movement.
- Slowly release the tension and allow the rope to return to the starting position.
- Repeat for the desired number of repetitions.
Tip: Pull the elbows toward your hips, not the bar toward your chin.
Muscles worked
Primary
Lats · Back
The lats pull the upper arm down and in, and you should feel a stretch at the top of the rep and a squeeze at the bottom along the sides of the back.
Common mistakes
- Rowing the bar — a slight lean is fine but if the torso swings past 30 degrees you are rowing, not pulling down; sit tall and let the elbows travel straight down.
- Pulling behind the neck by accident — unless you are deliberately training the behind-the-neck version light with good shoulder mobility, bring the bar to the top of the chest and no further.
- Starting with the arms — initiate by pulling the shoulders down away from the ears, then let the elbows follow.
- Stack slamming on the return — control the bar all the way back up until the arms are straight and the lats are stretched.
Sets, reps and where it fits
| Goal | Sets × reps | Rest |
|---|---|---|
| Strength | 4–5 × 3–6 | 2–3 min |
| Muscle growth | 3–4 × 6–12 | 90–120 s |
| Endurance | 2–3 × 12–20 | 60 s |
Pulldowns go after pull-ups or as the main vertical pull if you cannot do pull-ups yet. Superset with a straight arm pulldown or cable row on the same stack.
Variations and alternatives
Similar exercises
Without cable
Frequently asked questions
What muscles does the Rope Lat Pulldown work?
The Rope Lat Pulldown primarily works the lats. It also involves the biceps and forearms, which assist the movement and stabilise the joints.
Is the Rope Lat Pulldown good for beginners?
Yes. The Rope Lat Pulldown is rated beginner: it uses a cable and the movement is simple to learn. Start light, focus on the full range of motion and add load once every rep looks the same.
What can I do instead of the Rope Lat Pulldown?
If you cannot do the Rope Lat Pulldown, try the Underhand Grip Banded Lat Pulldown, the Close Grip Banded Lat Pulldown or the V Bar Lat Pulldown. Each of them trains the lats through a similar movement, so you can swap them in without changing the rest of the workout.
How many sets and reps should I do?
It depends on your goal. For the Rope Lat Pulldown, a sensible starting point is strength: 4–5 × 3–6 with 2–3 min rest; muscle growth: 3–4 × 6–12 with 90–120 s rest; endurance: 2–3 × 12–20 with 60 s rest. Put it early in the session while you are fresh, before isolation work for the same muscles.
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