How to do a Lat Pulldown (Rope)
The Lat Pulldown (Rope) is an intermediate cable exercise that works your lats, with help from your biceps and forearms.
How to do a Lat Pulldown (Rope), step by step
- 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.
Muscles worked
Common mistakes
- Using momentum to pull the weight down
- Not squeezing the shoulder blades
- Rounding the back
Sets and reps by goal
| Goal | Sets x reps |
|---|---|
| Strength | 4-6 sets x 3-6 reps |
| Muscle growth | 3-4 sets x 8-12 reps |
| Endurance | 2-3 sets x 15-20 reps |
| Power | 3-5 sets x 3-5 reps |
Alternatives, progressions and regressions
More exercises for the same muscles
Frequently asked questions
What muscles does the Lat Pulldown (Rope) work?
The Lat Pulldown (Rope) mainly works your lats. It also works your biceps and forearms.
Is the Lat Pulldown (Rope) good for beginners?
It can be, with some coaching. The Lat Pulldown (Rope) is rated intermediate, so it suits people who already know the basic movements. Beginners should start light or begin with an easier variation.
How many sets and reps of the Lat Pulldown (Rope) should I do?
A good starting point is 4-6 sets x 3-6 reps for strength, 3-4 sets x 8-12 reps for muscle growth and 2-3 sets x 15-20 reps for endurance. Rest 1 to 3 minutes between sets and add weight when you reach the top of the rep range with good form.
What can I do instead of the Lat Pulldown (Rope)?
Good alternatives are Bench Pull-ups, Chin-Up and Dumbbell One-Arm Row.
Put it in a workout plan
Track your Lat Pulldown (Rope) in UltraFit360
Log sets and reps, see your previous weights and let the app build your program. Free on iOS and Android.