Cable machine rope straight arm pull down

Shoulders

🔧 Single Cable Machine, Rope Cable Attachment 🔄 Also works with resistance band ↕ Pull 🏋️ kg × reps Difficulty: ● ● ● ● ● ● ● ● ● ●

Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.

How to perform

Maintain a neutral spine and braced core. Keep elbows slightly bent and fixed. Depress shoulder blades and pull the rope down, separating the ends to engage your lats. Control the weight back to the starting position.

Muscles Worked

Rear Delts

Secondary: Lower Traps, Rectus Abdominis

Tips

To protect your shoulder joints, keep your arms relatively straight throughout the movement, avoiding hyperextension. Focus on initiating the pull with your lat muscles by imagining squeezing your shoulder blades together as you draw the rope downwards. Consciously depress your shoulder blades throughout the exercise to prevent shrugging and ensure proper lat engagement. A slight bend in your elbows, feeling a gentle tension, can help maintain control and reduce stress on the joints.

Similar exercises

Cable machine rope straight arm lat pulldown Back · 🔧 cable machine 1/10 Cable bar straight arm pull down Shoulders · 🔧 Single Cable Machine 1/10 Machine rope pull Forearms, Upper arms, Back · 🔧 Machine 2/10 Cable machine single arm lateral raise Shoulders · 🔧 cable machine 1/10 Single arm pull up Back, Upper arms, Shoulders · 🔧 pull up bar 9/10 Machine assisted pull up Upper arms, Shoulders, Back · 🔧 Assisted Pull-up Machine 3/10

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