Cable Standing Pulldown (With Rope)

How to perform

To perform the Cable Standing Pulldown (With Rope) exercise, follow these step-by-step instructions:

1. Start by setting the cable pulley at the highest height on the cable machine and attach a rope handle to the cable. Stand facing the cable machine with your feet shoulder-width apart and knees slightly bent.

2. Grab the rope handle with both hands, palms facing each other, and extend your arms above your head. Your arms should be slightly wider than shoulder-width apart.

3. Engage your core muscles to stabilize your body and keep your chest up throughout the exercise.

4. Keeping your elbows slightly bent and your shoulders down and back, pull the rope down towards your chest in a controlled manner. Imagine squeezing your shoulder blades together as you pull the rope down.

5. Pause for a moment at the bottom of the movement, feeling the contraction in your back muscles.

6. Slowly release the rope back to the starting position, while keeping tension on the muscles.

7. Repeat for the desired number of repetitions.

8. Remember to breathe throughout the exercise, exhaling as you pull the rope down and inhaling as you release it back up.

9. To increase the intensity of the exercise, you can add more weight to the cable machine or perform a drop set by lowering the weight and immediately performing another set.

10. Make sure to maintain proper form and avoid using momentum to complete the movement. Focus on isolating the back muscles and feeling the contraction with each repetition.

Equipment required

Cable
Cable equipment consists of adjustable pulleys attached to weight stacks that allow for resistance training. This equipment is commonly used for strength training exercises that target various muscle groups in the body, such as chest, back, arms, and legs. Cable equipment provides a versatile and functional way to perform exercises that mimic real-life movements, improving muscle endurance, stability, and coordination.