Cable Standing Pulldown (with Rope)
Learn how to do the Cable Standing Pulldown (with Rope) with proper form and technique. This cable exercise primarily targets your Biceps, with secondary emphasis on Forearms, Shoulders.
How to Do the Cable Standing Pulldown (with Rope)
Follow these steps to perform the Cable Standing Pulldown (with Rope) with correct form:
- 1Attach a rope to the cable machine at the highest setting.
- 2Stand facing the machine with your feet shoulder-width apart.
- 3Grasp the rope with an overhand grip, palms facing down.
- 4Keep your back straight and core engaged throughout the exercise.
- 5Pull the rope down towards your thighs, squeezing your biceps.
- 6Pause for a moment at the bottom, then slowly release the rope back up.
- 7Repeat for the desired number of repetitions.
Cable Standing Pulldown (with Rope) Muscles Worked
Primary
Secondary
Exercise Details
- Equipment
- cable
- Body Part
- upper arms
- Category
- Extended
Recovery & Training Frequency
- Recommended Recovery Time
- 1–2 days
- Weekly Frequency
- 2–4 sessions per week
- Why
- Small muscles used in compound movements tend to recover quickly (24–48 h) given their relatively low absolute volume contribution.
Sets & Reps by Goal
Strength
- Sets
- 3–5
- Reps
- 3–6
- Rest
- 2–3 min
Progressive overload is key — add weight when you can complete all reps with solid form.
Hypertrophy
- Sets
- 3–4
- Reps
- 8–15
- Rest
- 60–90 s
Aim for 2–3 RIR on most sets. The moderate rep range with controlled tempo maximises metabolic stress and mechanical tension.
Endurance
- Sets
- 2–3
- Reps
- 15–25
- Rest
- 30–60 s
High-rep sets at 50–60% 1RM build muscular endurance without excessive fatigue accumulation.
Which Workout Splits Include Cable Standing Pulldown (with Rope)?
Based on the muscles this exercise targets, it fits naturally into these training splits and day types:
Push / Pull / Legs
Pull Day
Upper / Lower
Upper Day
Full Body
Any session
Bro Split
Arms Day
Not sure which split is right for you? Cora builds personalised training plans that match your schedule and goals. Learn more about progressive overload.
Related Exercises
Frequently Asked Questions
What muscles does the Cable Standing Pulldown (with Rope) work?
The Cable Standing Pulldown (with Rope) primarily targets your Biceps. Secondary muscles worked include Forearms, Shoulders. This makes it an effective exercise for developing your upper arms.
What equipment do I need for the Cable Standing Pulldown (with Rope)?
The Cable Standing Pulldown (with Rope) requires cable. Make sure your equipment is properly set up and you have enough space to perform the movement with full range of motion.
How do I perform the Cable Standing Pulldown (with Rope) with proper form?
Start by Attach a rope to the cable machine at the highest setting. Stand facing the machine with your feet shoulder-width apart. Grasp the rope with an overhand grip, palms facing down. Focus on controlled movement throughout the entire range of motion. See the full step-by-step instructions above for complete form guidance.
How often should I do the Cable Standing Pulldown (with Rope)?
For most people, allow 1–2 days between sessions targeting the same muscle group. That translates to 2–4 sessions per week. Small muscles used in compound movements tend to recover quickly (24–48 h) given their relatively low absolute volume contribution.
What are the best sets and reps for the Cable Standing Pulldown (with Rope)?
It depends on your goal. For strength: 3–5 sets of 3–6 with 2–3 min rest. For hypertrophy (muscle growth): 3–4 sets of 8–15 with 60–90 s rest. For endurance: 2–3 sets of 15–25 with 30–60 s rest.
Which workout splits is the Cable Standing Pulldown (with Rope) best for?
The Cable Standing Pulldown (with Rope) fits well into the following training splits: Push / Pull / Legs (Pull Day), Upper / Lower (Upper Day), Full Body (Any session), Bro Split (Arms Day). It is classified as a pull, upper movement.
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