Description

The cable lateral pulldown with rope attachment is a compound exercise that primarily targets the lats and helps in developing overall upper body strength and muscle mass.

Starting Position

Sit facing the cable machine with a rope attachment at an upper pulley. Grasp the rope with both hands, palms facing each other, and sit upright with a slight lean forward from the hips.

Technical Execution

Pull the rope towards your chest in a smooth and controlled movement, leading with your elbows. Squeeze your shoulder blades together at the bottom of the movement before returning to the starting position.

Range of Motion

Focus on a full range of motion by fully extending your arms at the top and bringing the rope as close to your chest as possible without compromising form.

Variations

Variations include using different grip attachments like wide grip, close grip, or underhand grip to target different areas of the back.

Common Mistakes

Common mistakes include using momentum to complete the movement, leaning back excessively, and not fully extending the arms at the top of the movement.

Practical Advice

Focus on engaging the lats throughout the movement, keeping the core tight, and using a controlled tempo for better muscle activation.

Additional Notes

Ensure the cable pulley is set at an appropriate height to allow for full range of motion and proper muscle engagement.

Difficulty Level

Advanced

Equipment Needed

Cable

Primary Muscles

lats

Secondary Muscles