Cable Lateral Pulldown (with Rope Attachment)
The point of Cable Lateral Pulldown (with Rope Attachment) is control through the whole range; unbroken cable tension is how it gets there.
How to do Cable Lateral Pulldown (with Rope Attachment)
- Attach a rope attachment to the cable machine at a high position.
- Stand facing the machine with your feet shoulder-width apart.
- Grasp the rope with an overhand grip, palms facing each other.
- Keep your back straight and lean slightly back.
- Pull the rope down towards your sides, squeezing your shoulder blades together.
- Pause for a moment at the bottom of the movement.
- Slowly release the tension and allow the rope to return to the starting position.
- Repeat for the desired number of repetitions.
Cable Lateral Pulldown (with Rope Attachment) Sets and Reps by Goal
Strength
5 sets of 2-4 reps with 3-5 minutes of rest. Step back until the stack never rests at the top.
Hypertrophy
4-5 sets of 6-10 reps with 60-90 seconds of rest. Stretch the return phase before adding weight.
Endurance
3-4 sets of 18-25 reps with 30-45 seconds of rest. Move the pin one plate once the last rep feels easy.
Common Cable Lateral Pulldown (with Rope Attachment) Mistakes
Setting the pulley at the wrong height for the line of pull
Match pulley height so the cable lines up with the working muscle.
Letting a nearby joint take over as the set gets hard
Stop the set as soon as the working joint stops leading the movement.
Easier and Harder Than Cable Lateral Pulldown (with Rope Attachment)
Swap Cable Lateral Pulldown (with Rope Attachment) For
Cable Lateral Pulldown (with Rope Attachment) — Frequently Asked Questions
How do you do the Cable Lateral Pulldown (with Rope Attachment)?
Attach a rope attachment to the cable machine at a high position. Stand facing the machine with your feet shoulder-width apart. Grasp the rope with an overhand grip, palms facing each other. Use a cable machine and keep the movement controlled through the full range. The animated GIF above shows the complete rep at normal speed.
What muscles does the Cable Lateral Pulldown (with Rope Attachment) work?
The Cable Lateral Pulldown (with Rope Attachment) primarily targets the lats. It is classified as a back exercise and is performed with a cable machine.
How many sets and reps of the Cable Lateral Pulldown (with Rope Attachment) should I do?
For muscle growth: 4-5 sets of 6-10 reps with 60-90 seconds of rest. Stretch the return phase before adding weight. Adjust the load rather than the rep target if form breaks down before the final rep.
Is the Cable Lateral Pulldown (with Rope Attachment) good for beginners?
Not usually. The Cable Lateral Pulldown (with Rope Attachment) is an advanced movement that assumes existing strength and joint control. Build up through easier back progressions first, then add this once the basics feel comfortable.
What can I do instead of the Cable Lateral Pulldown (with Rope Attachment)?
Try the One Arm Against Wall, Weighted Muscle Up (on Bar) or the Assisted Standing Chin-up. Each trains the lats with a similar movement pattern, so you can swap based on the equipment you have available.
