Cable Standing Pulldown (With Rope)

Latissimus DorsiRhomboidsCableBeginner
1. Stand facing the cable machine with your feet shoulder-width apart. 2. Grip the rope attachment with an overhand grip, palms facing each other. 3. With slightly bent elbows, pull the rope down towards your thighs while keeping your upper arms close to your body. 4. Pause for a moment when your hands reach your thighs. 5. Slowly return to the starting position by extending your arms back up, maintaining control and tension on the cable. 6. Repeat for the desired number of repetitions.

How to perform the Cable Standing Pulldown (With Rope)

  1. Set up. Set up in a stable, balanced starting position appropriate for the Cable Standing Pulldown (With Rope) using your cable.
  2. Brace and execute. Brace your core, control the descent, and move through a full pain-free range of motion while emphasizing your latissimus dorsi.
  3. Reset. Reverse the movement under control and reset between repetitions, keeping your form crisp on every rep.

Coaching cues

  • Move with intent — every rep should feel deliberate, not rushed.
  • Drive force through your latissimus dorsi rather than momentum.
  • Keep your breathing steady: exhale on the hard part, inhale on the reset.

Common mistakes

  • Using too much weight and losing positional control.
  • Cutting the range of motion short and missing the target muscle.
  • Letting your spine round or hyperextend instead of staying neutral.

Detailed cues, common mistakes, and demonstration video are available in the Fitly app.

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