Intermediate
CABLE LATERAL PULLDOWN (WITH ROPE ATTACHMENT)
Back
Body Part
Lats
Target Muscle
Cable
Equipment
Intermediate
Difficulty
Target Muscles
Lats
Views
1
Est. Calories/min
5.00
How To Perform
1
Step:1 Attach a rope attachment to the cable machine at a high position.
2
Step:2 Stand facing the machine with your feet shoulder-width apart.
3
Step:3 Grasp the rope with an overhand grip, palms facing each other.
4
Step:4 Keep your back straight and lean slightly back.
5
Step:5 Pull the rope down towards your sides, squeezing your shoulder blades together.
6
Step:6 Pause for a moment at the bottom of the movement.
7
Step:7 Slowly release the tension and allow the rope to return to the starting position.
8
Step:8 Repeat for the desired number of repetitions.
Quick Tips
- Warm up properly before starting
- Maintain proper form throughout
- Control the negative (eccentric) phase
- Breathe out during the effort phase
- Rest 60–90 seconds between sets
Rest Timer
01:00
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