Bent Over Lat Pulldown with Rope
Targets the lats with a unique angle emphasizing the lower lats and stretch
BackIntermediateStrengthPull
At a glance
| Muscles worked | Primary: Lats. Secondary: upper back, biceps |
|---|---|
| Muscle group | Back |
| Difficulty | Intermediate |
| Type | Strength · Pull |
| Sets & reps | 4 sets × 10-12 reps |
| Estimated calories burned | ~60 kcal |
How to do it
- Step 1: Hinge at hips with slight knee bend, keeping back flat
- Step 2: Grab rope attachment with both hands
- Step 3: Pull rope down towards your thighs, squeezing lats
- Step 4: Control the weight back up with full stretch
- Step 5: Keep core engaged and avoid swinging
Equipment
- Pulley with rope attachment optional
Coaching tips
Benefits
Targets the lats with a unique angle emphasizing the lower lats and stretch
Common mistakes
Rounding the back or using momentum
Make it harder
Increase weight or slow the eccentric phase
Make it easier
Use lighter resistance or perform seated
Breathing
Exhale when pulling down, inhale on return
Build a workout with this exercise
Plan sessions, track your progress and match your meals to your training, free.
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Beginner · 5 sets × 15-20 repsGeneral fitness and nutrition information, not medical advice. Check with a qualified professional before starting a new exercise or diet plan, especially if you have an injury or health condition.