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- Target muscle: Latissimus Dorsi
- Synergists: Teres Major, Middle and Lower Trapezius, Rhomboids, Levator Scapulae, Posterior Deltoid, Sternal (Lower) Pectoralis Major, Pectoralis Minor, Brachialis, Brachioradialis
- Dynamic stabilizers: Biceps Brachii, Triceps Brachii (Long Head)
- Mechanics: Compound
- Force: Pull
- Sit on the cable machine.
- Secure your legs under the thigh pad.
- Grasp the rope with a neutral grip (palms facing each other). Your arms and shoulders should be fully extended upward.
- Keeping your elbows close to your body, exhale as you pull the rope down until your elbows move behind you.
- Stick out your chest, squeeze your back muscles, and hold for a count of two.
- Inhale as you return the rope to the starting position, with your arms and shoulders fully extended upward.
- Repeat for the prescribed number of repetitions.
Comments and tips
- Keep your core tight and your body still. Only your arms should move.
- Do not lean backward. Pull the rope down vertically.
- Pull the rope with your elbows, not with your biceps.
- If the rope is too long, kneel or sit on the floor.
- The rope lat pull-down is great for strengthening and building your back and arms, as well as for developing upper-body strength.
- Few people use the rope for lat pull-downs. It’s good to use different attachments sometimes, such as the rope, because different fibers are activated, which keeps your muscles challenged.
- Do not confused the rope lat pull-down with the triceps rope push-down.
- See also the medium-grip lat pull-down.
Rope lat pull-down video