Back · Cable
Rope Equipment Cable Standing Lat Pushdown
How to do the rope equipment cable standing lat pushdown, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Cable
- Difficulty
- Intermediate
- Logged as
- Weighted reps
- Movement
- Extension
- Mechanic
- Isolation
How to do it
Set a cable pulley high and attach a rope. Stand facing the stack and grip the rope with straight arms, hands in front of your thighs. Keeping your elbows locked, drive the rope down toward your hips in an arc using your lats, then let it rise back overhead under control. This is a straight-arm pulldown, not a triceps move.
- 1Lats pulling the arms down in a wide arc
- 2A stretch across the lats at the top of each rep
- 3Straight, locked elbows throughout
Common mistakes
- Bending the elbows and turning it into a pushdown
- Rounding the back or using body weight to muscle it down
- Letting the shoulders shrug up at the top
Muscles worked
The rope equipment cable standing lat pushdown mainly works the lats, with the triceps, forearms, and lower traps assisting.
- LatsPrimary
- TricepsSupport
- ForearmsSupport
- Lower TrapsSupport
- Lower BackMinor
- Mid TrapsMinor
- Upper AbsMinor
- Lower AbsMinor
- Rear DeltsMinor
Kovo programs the rope equipment cable standing lat pushdown for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More back exercises
- How to do the archer pull-up
- How to do the resistance band assisted pull-up
- How to do the machine assisted pull-up
- How to do the back extension bench back extension
- How to do the machine back extension
- How to do the back lever
Last reviewed June 2026.