Rope Straight-Arm Pulldown

Rope Straight-Arm Pulldown is a strength - shoulder extension with a rope attachment exercise involving Latissimus dorsi. Use these steps to learn the movement and work with your coach to choose a suitable level.

Last updated: 2026-10-31 · DynPerformance

Primary muscles: Latissimus dorsi
Secondary muscles: Pectoralis major, Long head of triceps brachii
Exercise type: Strength - shoulder extension with a rope attachment

Exercise technique

Pulley
Attach the rope to the high pulley and select a suitable light load.
Base
Step back from the tower with one foot forward.
Hinge
Lean slightly forward from your hips and keep your back neutral.
Start
Extend your arms toward the cable with a small, fixed elbow bend.
Lower
Bring your upper arms downward to pull the rope toward your thighs.
Separate
Separate the rope ends beside your legs under control and squeeze your lats.
Return
Raise your arms without fully unloading the plates.

Key technique points

Grip the rope ends securely.
Maintain your elbow angle.
Balance in a staggered stance.
Do not flare your ribs.
Do not force your shoulders backward at the bottom.
Return upward slowly.

Common mistakes

Turning it into a triceps pushdown

Do not change the shoulder path by bending and straightening your elbows.

Pressing with the torso

Do not fall forward from the waist to lower the rope.

Spreading the rope too far

Do not swing the ends sideways without control and disrupt the shoulder path.

Arching the lower back

Do not thrust your ribs forward at the top stretch.

Releasing the rope

Do not let the pulley pull your arms upward abruptly.

Standing too close

Do not bring the cable near your head and face.

Frequently asked questions