Rope Straight-Arm Pulldown

Back · Cable

How to do it

Standing facing the high pulley with a rope or bar, arms extended overhead. With the elbows nearly fixed, sweep your hands down and forward in a long arc to your hips. It is a pullover with constant tension: the lat also works in the stretched part, which a dumbbell cannot give you. You feel it under the armpit and along your side. Moderate weight, wide arc.

Variants

The drawing is a standing rope pulldown. The cable pullover is the same movement with almost straight arms; kneeling makes the lower back easier to control.

The drawing shows one way of doing it, and the technique above describes that one. Almost every exercise has variants — standing or seated, the grip, the bench angle — and is still the same exercise: if you do it another way, write it in the exercise note and you will have it every time you train it.

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