Back · Cable
Cable Straight Arm Pulldown with Rope Attachment
How to do the cable straight arm pulldown with rope attachment, 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
- Compound
How to do it
Attach a rope to a high cable pulley and stand facing the stack, gripping the rope with both hands and arms straight overhead. Brace your core and, without bending your elbows, draw the rope down toward your thighs by squeezing your shoulder blades and pulling with your lats. Pause at the bottom, then let the rope return overhead under control.
- 1Keep your arms straight and pull the rope down toward your thighs,
- 2feeling your lats engage
- 3Keep your shoulders depressed and your core tight throughout
- 4Pause and squeeze your lats at the bottom before returning to the start
Common mistakes
- Don't bend your elbows or pull with your biceps
- Avoid leaning back or using your lower back to help
- Don't let the rope snap back; keep the motion smooth
Muscles worked
The cable straight arm pulldown with rope attachment mainly works the lats, with the lower traps, forearms, and mid traps assisting.
- LatsPrimary
- Lower TrapsSupport
- ForearmsSupport
- Mid TrapsSupport
- BicepsMinor
- TricepsMinor
- Upper AbsMinor
- Rear DeltsMinor
Kovo programs the cable straight arm pulldown with rope attachment 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.