Arms · Cable
with Rope Cable Standing Pulldown
How to do the with rope cable standing pulldown, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Cable
- Difficulty
- Beginner
- Logged as
- Weighted reps
- Movement
- VerticalPull
- Mechanic
- Isolation
How to do it
Attach a rope to a high cable pulley and stand facing the stack, gripping both ends with arms extended overhead. Keeping your upper arms fixed, pull the rope down and apart toward your collarbones by bending your elbows, then return overhead with control. This targets the forearms and grip alongside the back.
- 1Forearms and grip working hard to hold the rope
- 2Lats and elbows driving the rope down and apart
- 3A controlled stretch as the arms return overhead
Common mistakes
- Leaning back to drag the rope down with body weight
- Letting your grip loosen at the top of each rep
- Shrugging your shoulders up toward your ears
Muscles worked
The with rope cable standing pulldown mainly works the forearms, with the biceps, lats, and mid traps assisting.
- ForearmsPrimary
- BicepsSupport
- LatsSupport
- Mid TrapsSupport
- TricepsMinor
- Upper TrapsMinor
- Lower TrapsMinor
- Upper AbsMinor
- Lower AbsMinor
- Rear DeltsMinor
Kovo programs the with rope cable standing pulldown 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 forearms exercises
- How to do the wrist curl
- How to do the conans wheel
- How to do the farmers walk
- How to do the forearm extensor stretch
- How to do the forearm flexor stretch
- How to do the medicine ball hussafel carry
Last reviewed June 2026.