How to Do Rope Lat Pulldown: Muscles Worked & Proper Form

Muscles Worked in Rope Lat Pulldown

Primary muscles worked:

• Lats

Secondary muscles worked:

• Rear Deltoids
• Rotator Cuffs

How to Do Rope Lat Pulldown

1. Attach a rope handle to the high pulley and grip the ends with a neutral grip.
2. Stand with a stable stance, knees slightly bent, and lean your torso slightly forward.
3. Brace your core and maintain a slight bend in your elbows throughout the movement.
4. Pull the rope downward by moving your arms along your sides until your hands reach hip level.
5. Focus on depressing your shoulders without further bending the elbows.
6. Return under control to the starting position.
7. Repeat for reps.
   

Commentary

The rope lat pulldown is an exercise that isolates the work to your lats and other muscles that pull your upper arm closer to your body. You get a longer range of motion and better muscle contact, thanks to the forward lean.