About this exercise
A lat pulldown variation performed standing with a rope attachment at a high cable pulley. Standing requires greater core stability than the seated version, making it a functional complement to traditional pulldowns.
Cable Standing Pulldown (with Rope)
Step by step instructions, muscle activation and variants for the Cable Standing Pulldown (with Rope).
MediumOuter forearm
How to Perform
- Attach a rope to the high pulley of a cable machine
- Stand facing the machine with feet shoulder-width apart
- Grasp the rope with both hands, arms fully extended overhead
- Pull the rope down toward your thighs, spreading the rope ends apart at the bottom
- Squeeze your lats at the bottom of the movement
- Slowly return your arms to the extended start position under control
Muscle Activation
Primary
Outer forearm
Secondary
Biceps
Common Mistakes
Common mistakes content is coming soon.
About the Cable Standing Pulldown (with Rope)
The Cable Standing Pulldown (with Rope) is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.