Rope Lat Pulldown
LatsCompoundPullCableBeginner
High-pulley pulldown using a rope, letting you separate your hands at the end for a better lat and upper-back contraction.
How to perform
- 1.Attach a long rope to the high pulley and grip each end.
- 2.Sit with your thighs secured and torso leaned slightly back.
- 3.Pull the rope down, separating your hands toward the sides of your head.
- 4.Squeeze your shoulder blades and return under control to full extension.
Common mistakes
- ●Not spreading the rope in the final phase
- ●Using torso momentum
- ●Shrugging the shoulders
- ●Cutting the range short without extending the arms
Proper technique
Spread the rope ends apart as you pull down to maximize the contraction. Drive your elbows down and back. Keep your shoulder blades depressed.
Variants
Other exercises that work the same primary muscle.
muscle map
primary
secondary
Primary
- Lats
Secondary
- Rhomboids
- Teres major
- Biceps brachii
- Rear deltoid
- Mid traps
- Lower traps
- Infraspinatus
- Teres minor