First of all thanks for landing this article, if you are searching for How To Correctly Do  Rope lat Pulldown then we must say you are in the right place.
So without getting into the query less directly jump on the Rope Lat Pulldown

Exercise Details:

  1. Force: Pull
  2. Dynamic stabilizers: Biceps Brachii, Triceps Brachii (Long Head)
  3. Synergists: Teres Major, Middle, and Lower Trapezius, Rhomboids, Levator Scapulae, Posterior Deltoid, Sternal (Lower) Pectoralis Major, Pectoralis Minor, Brachialis.
  4. Target muscle: Latissimus Dorsi
  5. Mechanics: Compound

How ToDo Rope Lat Pulldown?

  1. Sit on the cable machine.
  2. Secure your legs under the thigh pad.
  3. Grasp the rope with a neutral grip (palms facing each other).
  4. Your arms and shoulders should be fully extended upward.


  1. Stick out your chest, squeeze your back muscles, and hold for a count of two.
  2. Keeping your elbows close to your body, exhale as you pull the rope down until your elbows move behind you.
  3. Inhale as you return the rope to the starting position, with your arms and shoulders fully extended upward.
  4. Repeat for the prescribed number of repetitions.

Some Tips:

  1. Do not lean backward.
  2. Pull the rope down vertically.
  3. Keep your core tight and your body still.
  4. Only your arms should move.
  5. If the rope is too long, kneel or sit on the floor.
  6. Pull the rope with your elbows, not with your biceps.
  7. The rope lat pull-down is great for strengthening and building your back and arms, as well as for developing upper-body strength.
  8. Few people use the rope for lat pull-downs.
  9. It’s good to use different attachments sometimes, such as the rope, because different fibers are activated, which keeps your muscles challenged.
  10. Do not confuse the Rope Lat Pulldown with the Triceps Rope Push-Down.
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