A variation of the cable lat pushdown using a rope attachment.
- +Better range of motion with rope
- +Targets lats and triceps
- +Adjustable resistance
- –Can be challenging to maintain form
- –May not engage stabilizing muscles as much as free weights
- –Requires good coordination to prevent asymmetry
This exercise targets:
Upper Back
Lats
Traps
–
Triceps
Shoulders
Rear Delts
Rotator Cuff
Ratios are approximate and can vary depending on form and technique.
How to perform
- Set a cable high with a rope attachment. Face the stack
- Stand shoulder-width, slight knee bend, chest up, core braced
- Grip the rope ends neutral (palms facing), arms straight with a soft elbow bend
- Start with arms overhead-ish, lats stretched, shoulders down and back
- Pull the rope down in an arc to your thighs/hip pockets, spreading the ends apart
- Keep elbows almost straight; move at the shoulders, not the elbows
- Control the return up, keep tension, and avoid leaning or using momentum