Lats
Rope Straight-Arm Pulldown
A cable movement in which you sweep a rope attachment downward with nearly straight arms to isolate the lats.
Energy burned
≈ 18 kcalFor 3 × 8–12, rest 90s · ≈ 3.1 kcal/min
Estimate range 13–22 kcal (±25 %)
Muscle mass worked6 %
Effort during a set4.5 MET
Your lean mass53.5 kgBody fat estimated from BMI and age
Machine / cable: about 15 % less than free weights.
Estimate ±25 %: muscles worked (from the exercise data), sets, reps, rest and your body. See the planner for whole sessions.
Setup
- 1Clip a rope to a pulley set above head height and face the stack.
- 2Take the rope ends in each hand and step back a pace.
- 3Tip your torso slightly forward with soft knees and a firm core.
How to perform
- 1Sweep your hands down and toward your thighs while your elbows stay almost locked.
- 2Finish with your lats tight and the rope ends beside your hips.
- 3Allow the rope to travel back up slowly until your arms are about shoulder height.
- 4Perform the next repetition.
