Male

Cable Straight Arm Pulldown (with rope)

Muscles involved

The Cable Straight Arm Pulldown (with rope) is a versatile tool that fits remarkably well at two key moments in your workout. Positioned at the beginning of your session using the high pulley on the machine, it acts as a precise warm-up drill to mindfully engage your back before compound lifts. Alternatively, placing it at the very end of your workout allows you to pump maximum blood into the lats without wearing out your arms. It is an outstanding finisher to achieve total muscular burn with incredible tension control.

How to do it

1. Attach a rope to a high pulley, stand facing the machine, and grab the rope with both hands, arms extended straight in front of you at shoulder height. 2. Keeping your arms straight and core braced, pull the rope down towards your thighs by pushing your hands down and back. 3. Pause at the bottom, feeling a strong contraction in your latissimus dorsi, with your arms straight. 4. Slowly raise your arms back up to the starting position at shoulder height.

Equipment required

Polea

Máquina

Muscles worked

Tips

- Maintain a slight bend in your elbows and lock them into that position throughout the entire movement. - Push the rope down and back, focusing on pulling from your lats, not your arms. - Squeeze your lats at the bottom of the movement, holding the contraction for a second. - Keep your core braced to prevent your lower back from arching.