Cable Standing Pulldown (with Rope)

Also known as: standing cable pulldown with rope

Advanced

Biceps

Cable

Cable Standing Pulldown (with Rope) pairs unbroken cable tension with control through the whole range — a graduate-level take on the pattern.

How to do Cable Standing Pulldown (with Rope)

Attach a rope to the cable machine at the highest setting.
Stand facing the machine with your feet shoulder-width apart.
Grasp the rope with an overhand grip, palms facing down.
Keep your back straight and core engaged throughout the exercise.
Pull the rope down towards your thighs, squeezing your biceps.
Pause for a moment at the bottom, then slowly release the rope back up.
Repeat for the desired number of repetitions.

Add to an AI Workout Plan All Arms Exercises Cable Arm Exercises All Cable Exercises

Cable Standing Pulldown (with Rope) Sets and Reps by Goal

Strength

5 sets of 2-4 reps with 3-5 minutes of rest. Move the pin one plate once the last rep feels easy.

Hypertrophy

4-5 sets of 6-10 reps with 60-90 seconds of rest. Step back until the stack never rests at the top.

Endurance

3-4 sets of 18-25 reps with 30-45 seconds of rest. Stretch the return phase before adding weight.

Common Cable Standing Pulldown (with Rope) Mistakes

Letting the stack touch down between reps

Stop just short of the stack so tension never resets.

Letting a nearby joint take over as the set gets hard

Stop the set as soon as the working joint stops leading the movement.

Cutting range to keep the load climbing

Protect the full range first; the load can wait a session.

Easier and Harder Than Cable Standing Pulldown (with Rope)

Easier progression

Barbell Alternate Biceps Curl

Swap Cable Standing Pulldown (with Rope) For

Dumbbell Alternate Preacher Curl

Kettlebell Bottoms Up Clean From The Hang Position

Ez Barbell Seated Curls

Cable Standing Pulldown (with Rope) — Frequently Asked Questions

How do you do the Cable Standing Pulldown (with Rope)?

Attach a rope to the cable machine at the highest setting. Stand facing the machine with your feet shoulder-width apart. Grasp the rope with an overhand grip, palms facing down. 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 Standing Pulldown (with Rope) work?

The Cable Standing Pulldown (with Rope) primarily targets the biceps. It is classified as a arms exercise and is performed with a cable machine.

How many sets and reps of the Cable Standing Pulldown (with Rope) should I do?

For muscle growth: 4-5 sets of 6-10 reps with 60-90 seconds of rest. Step back until the stack never rests at the top. Adjust the load rather than the rep target if form breaks down before the final rep.

Is the Cable Standing Pulldown (with Rope) good for beginners?

Not usually. The Cable Standing Pulldown (with Rope) is an advanced movement that assumes existing strength and joint control. Build up through easier arms progressions first, then add this once the basics feel comfortable.

What can I do instead of the Cable Standing Pulldown (with Rope)?

Try the Dumbbell Alternate Preacher Curl, Kettlebell Bottoms Up Clean From The Hang Position or the Ez Barbell Seated Curls. Each trains the biceps with a similar movement pattern, so you can swap based on the equipment you have available.

Is the Cable Standing Pulldown (with Rope) the same as the standing cable pulldown with rope?

Yes. The Cable Standing Pulldown (with Rope) is also commonly called the standing cable pulldown with rope. Different gyms and training programs label it differently, but "standing cable pulldown with rope" refer to this same movement.