High-cable rope pulldown

Lats

• Target muscles: back, arms
• Equipment: gym machine
• Level: intermediate

How to do it

1. Attach a rope to the high pulley and sit on the bench facing the machine, feet on the floor.
2. Grip the rope with a neutral grip, palms facing each other, arms extended overhead.
3. Keep your back straight, chest up, and lean back slightly.
4. Pull the rope down to your chest, spreading the ends apart and squeezing your shoulder blades together.
5. Hold at the bottom, then return your arms up under control to full stretch.
6. Repeat for the desired number of reps.

Swap it for

• Band Pulldown, Reverse Grip
• Seated Overhead Band Pulldown, Close Grip
• V-Bar High Cable Row
• cable straight arm pulldown (with rope)
• cable pulldown
• Pull-Up from Bench

Harder

• cable one arm pulldown
• High cable crossover pulldown
• Single-Arm Wide-Grip Lat Pulldown Machine
• Wide-Grip Lat Pulldown Behind the Neck