Exercise Profile
  • Target Muscle Group
  • Exercise TypeStrength
  • Equipment RequiredMachine
  • MechanicsCompound
  • Force TypePull
  • Experience LevelBeginner
  • Secondary Muscles
    Biceps, Middle Back, Shoulders
Target Muscle Group


Lats Muscle Anatomy Diagram

Lateral Pulldown (Rope Extension) Instructions

The lat pulldown with rope extension allows for a slightly deeper range of motion.

  1. Set up for the exercise by attaching a rope extension to a lat pulldown machine, setting the weight you want to use on the stack, and adjusting the knee pad.
  2. Grasp the rope with a neutral grip, palms facing inward and thumbs back.
  3. Sit down on the machine and take the weight off the stack, keeping your arms extended. This is the starting position.
  4. Keeping your body tight and sitting upright, slowly pull the rope down as far as possible.
  5. Pause, and then slowly lower the weight back to the starting position without letting it drop to the stack.
  6. Repeat for desired reps.

Lateral Pulldown (Rope Extension) Tips

  • Stay seated upright throughout the set - do not lean back. Leaning back and using your body to swing the weight down is cheating!
  • To add more intensity, slow the rep timing down to 1-2-2.
Posted on: Tue, 11/13/2012 - 14:54

The 'tips' say that you should not lean back and that you should sit upright. But the person in the video is clearly leaning back - please explain.

M&S Team Badge
Posted on: Wed, 11/14/2012 - 12:02

Don't rock back and use momentum to move the weight. He stays in the same position throughout the exercise.