Cable Standing Lat Pushdown (rope equipment)
- Zielmuskel
- Latissimus Dorsi
- Synergistenmuskeln
- Levator Scapulae, Pectoralis Major Sternal Head, Teres Major, Triceps Brachii
- Equipment
- Cable
- Körperregion
- Back
- Typ
- Strength
The cable standing lat pushdown is a straight-arm isolation exercise that targets the latissimus dorsi, with help from the teres major, lower chest fibers, triceps, and the levator scapulae at the top of the movement. Performed standing at a high cable pulley with a rope attachment, it builds lat strength and the mind-muscle connection without loading the biceps the way a pulldown does.
Cable Standing Lat Pushdown (rope equipment): So führst du sie aus
- 1Set the pulley to the highest position and attach a rope. Grab one end of the rope in each hand with a neutral grip, palms facing each other.
- 2Step back a stride from the stack so the cable is under tension, then hinge slightly forward at the hips with a flat back and a soft bend in your knees.
- 3Start with your arms extended overhead at roughly a 30° angle in front of you, keeping a slight, fixed bend in your elbows.
- 4Brace your core and pull the rope down in an arc toward your thighs by driving your upper arms down, keeping your elbows locked at the same angle throughout.
- 5Squeeze your lats hard at the bottom as the rope reaches the front of your thighs, pulling your hands slightly apart.
- 6Control the rope back up along the same arc until your arms are fully extended overhead and you feel a stretch in your lats.
- 7Complete your reps, then step forward and return the rope to the stack under control.
Technik-Tipps
- Keep a fixed, slight bend in your elbows from start to finish — the movement should rotate at the shoulder, not the elbow, so the lats do the work instead of the triceps.
- Initiate each rep by depressing your shoulder blades and pulling with your upper arms, not your hands, to keep tension on the lats.
- Use a controlled tempo and pause briefly at the bottom to build the mind-muscle connection; this is a lighter isolation lift, not a max-strength movement.
- Hinge forward enough to clear your body so the rope can travel in a full arc from overhead to your thighs.
Häufige Fehler
- Bending the elbows through the rep, which turns the exercise into a triceps pushdown and takes the load off the lats.
- Going too heavy and using body momentum or a rocking torso, which cheats the rep and reduces tension on the target muscle.
- Standing too upright, which shortens the range of motion and stops the lats from fully stretching at the top.
- Letting the rope snap back up at the end instead of controlling the negative, which wastes the most productive part of the rep.
Häufig gestellte Fragen
What muscles does the cable standing lat pushdown work?
It primarily works the latissimus dorsi, with the teres major, lower chest fibers, triceps, and levator scapulae assisting through the movement.
What's the difference between a straight-arm lat pushdown and a lat pulldown?
The straight-arm pushdown keeps your elbows fixed so the lats move the weight in isolation, while a lat pulldown bends the elbows and recruits the biceps and forearms. The pushdown is better for targeting the lats directly.
How many sets and reps should I do?
Because it's an isolation accessory, treat it as higher-rep work: around 3–4 sets of 12–15 reps with a controlled tempo and a squeeze at the bottom.
Should I use a rope or a straight bar?
A rope lets you pull your hands apart at the bottom for a stronger lat contraction and a more natural wrist position. A straight bar works too but limits that finishing spread.
Is the cable standing lat pushdown good for beginners?
Yes. It's a low-risk isolation move that teaches you to feel your lats working, so it's a useful way to build the mind-muscle connection before heavier back work.
