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Movement · Upper Arms

Cable Standing Pulldown (With Rope)

Attach a rope to the cable machine at the highest setting. Stand facing the machine with your feet shoulder-width apart. Grasp the rope with an overhand grip, palms facing down. Keep your back straight and core engaged throughout the exercise. Pull the rope down towards your thighs, squeezing your biceps. Pause for a moment at the bottom, then slowly release the rope back up. Repeat for the desired number of repetitions.

TargetBiceps
Equipmentcable
Body partUpper Arms

Technique

How to Perform

  1. 1

    Attach a rope to the cable machine at the highest setting.

  2. 2

    Stand facing the machine with your feet shoulder-width apart.

  3. 3

    Grasp the rope with an overhand grip, palms facing down.

  4. 4

    Keep your back straight and core engaged throughout the exercise.

  5. 5

    Pull the rope down towards your thighs, squeezing your biceps.

  6. 6

    Pause for a moment at the bottom, then slowly release the rope back up.

  7. 7

    Repeat for the desired number of repetitions.

Muscles worked

Target and supporting

Target

Biceps

Secondary

ForearmsShoulders

Training plans

Found in these plans

No current ScoreDive plan references this exercise.

Move within a comfortable range and use qualified coaching when learning unfamiliar exercises or using equipment. This educational content is not medical advice.