{
  "$schema": "https://openexercise.org/schema/v0/exercise.json",
  "aliases": [
    {
      "text": "Rope Straight-Arm Pulldown",
      "kind": "common"
    },
    {
      "text": "Straight-Arm Cable Pulldown with Rope",
      "kind": "common"
    },
    {
      "text": "Rope Lat Pushdown",
      "kind": "common"
    },
    {
      "text": "Cable Rope Lat Pulldown",
      "kind": "common"
    },
    {
      "text": "Straight-arm Pull Down (rope Attachment)",
      "kind": "common"
    }
  ],
  "anatomy": {
    "muscles": [
      {
        "muscle": "latissimus-dorsi",
        "role": "prime-mover"
      },
      {
        "muscle": "teres-major",
        "role": "prime-mover"
      },
      {
        "muscle": "triceps-long-head",
        "role": "synergist"
      },
      {
        "muscle": "deltoid-posterior",
        "role": "synergist"
      },
      {
        "muscle": "pectoralis-major-sternal",
        "role": "synergist"
      },
      {
        "muscle": "rectus-abdominis",
        "role": "stabilizer"
      }
    ],
    "joints": [
      {
        "joint": "glenohumeral",
        "actions": [
          "extension",
          "flexion"
        ]
      },
      {
        "joint": "scapulothoracic",
        "actions": [
          "depression",
          "downward-rotation"
        ]
      },
      {
        "joint": "elbow",
        "actions": [
          "isometric-stabilization"
        ]
      },
      {
        "joint": "lumbar-spine",
        "actions": [
          "isometric-stabilization"
        ]
      }
    ]
  },
  "classification": {
    "modalities": [
      "hypertrophy",
      "strength"
    ],
    "movement_patterns": [
      "pull"
    ],
    "mechanics": "isolation",
    "force": "pull",
    "kinetic_chain": "open",
    "laterality": "bilateral",
    "planes": [
      "sagittal"
    ],
    "contraction": [
      "dynamic"
    ],
    "level": "beginner"
  },
  "equipment": {
    "required": [
      [
        "cable"
      ]
    ]
  },
  "external_ids": {
    "wger": "629"
  },
  "id": "oec:cable-rope-straight-arm-pulldown",
  "instructions": {
    "setup": [
      "Attach a rope attachment to the high pulley of a cable station.",
      "Grasp each end of the rope with a neutral grip (palms facing inward).",
      "Take one to two steps back to create tension on the cable.",
      "Hinge slightly forward at the hips with a flat back, soft knees, and arms extended forward overhead with a slight bend in the elbows."
    ],
    "steps": [
      "Brace your core and initiate the movement by sweeping your hands downward in a wide arc toward your thighs.",
      "Maintain the fixed, slight bend in your elbows throughout the descent without turning the movement into a triceps pushdown.",
      "Squeeze your lats firmly at the bottom as your hands reach the sides of your thighs, flaring the rope slightly apart for a deeper contraction.",
      "Slowly raise your arms back along the same arc to the overhead position, feeling a full stretch in your lats before beginning the next repetition."
    ],
    "breathing": "Exhale as you pull the rope down toward your hips; inhale as you slowly return to the stretched starting position.",
    "cues": [
      "Pull with your elbows, not your hands.",
      "Keep the elbows frozen in a soft bend.",
      "Chest tall and proud at the bottom squeeze."
    ],
    "common_faults": [
      {
        "fault": "Bending and extending the elbows during the movement, turning it into a triceps extension.",
        "correction": "Lock a slight bend into your elbows from start to finish so that only the shoulder joint moves."
      },
      {
        "fault": "Using excessive body momentum or swinging the torso back and forth.",
        "correction": "Maintain a stable hip hinge and braced torso throughout each rep, moving only the arms."
      }
    ],
    "safety": {
      "precautions": [
        "Ensure the cable attachment is fully secured to the carabiner before initiating load."
      ],
      "spotter": "not-needed"
    }
  },
  "measurement": {
    "load": {
      "convention": "weight-stack",
      "implements": 1,
      "kind": "external"
    },
    "profiles": [
      {
        "required": [
          "reps",
          "load"
        ],
        "optional": [
          "rpe"
        ]
      }
    ],
    "records": {
      "e1rm": true,
      "volume": true
    },
    "reps_counted": "total"
  },
  "name": "Cable Rope Straight-Arm Pulldown",
  "previous_ids": [
    "oec:straight-arm-pull-down-rope-attachment"
  ],
  "provenance": {
    "generated": [
      "/name",
      "/summary",
      "/classification",
      "/anatomy",
      "/equipment",
      "/measurement",
      "/instructions",
      "/setup",
      "/relations"
    ],
    "license": "CC-BY-SA-4.0",
    "review": {
      "status": "machine-generated",
      "model": "gemini-3.8-flash",
      "at": "2026-10-31"
    },
    "sources": [
      {
        "title": "wger: Straight-arm Pull Down (rope Attachment)",
        "url": "https://wger.de/en/exercise/629/view-base",
        "license": "CC-BY-SA-3.0",
        "author": "tuckerm"
      }
    ]
  },
  "relations": [
    {
      "type": "variation-of",
      "target": "oec:cable-straight-arm-pulldown"
    },
    {
      "type": "substitute-for",
      "target": "oec:cable-straight-arm-pulldown"
    },
    {
      "type": "substitute-for",
      "target": "oec:machine-pullover"
    },
    {
      "type": "substitute-for",
      "target": "oec:dumbbell-pullover"
    }
  ],
  "setup": {
    "grip": {
      "orientation": "neutral",
      "width": "shoulder"
    },
    "position": "standing",
    "range": "full",
    "stance": {
      "kind": "parallel",
      "width": "hip"
    }
  },
  "status": "active",
  "summary": "An isolation exercise that targets the latissimus dorsi through shoulder extension using a high-pulley cable and rope attachment."
}