10 Best Cable Standing Pulldown (With Rope) Alternatives for Home and Gym

Ranked Cable Standing Pulldown (With Rope) Alternatives

10 substitutes, ranked by how closely each one matches the Cable Standing Pulldown (With Rope) on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Open "How to perform this exercise" on a card for the steps; every card title links to that exercise's own alternatives page. Harder versions are tagged as progressions and kept out of the top spot even when they score higher.

1. Best match

   Play demonstration

   1. Cable Hammer Curl (With Rope)

   63% match

   • Biceps
   • Cable
   • Beginner
   • Isolation

   It still works the biceps, through a different movement.

   How to perform this exercise

   1. Stand upright with your feet shoulder-width apart and a slight bend in your knees.
   2. Hold the cable rope attachment with an underhand grip, palms facing each other, and your arms fully extended.
   3. Keeping your upper arms stationary, exhale and curl the weights while contracting your biceps.
   4. Continue to raise the cable rope attachment until your biceps are fully contracted and the rope is at shoulder level.
   5. Hold the contracted position for a brief pause as you squeeze your biceps.
   6. Inhale and slowly begin to lower the cable rope attachment back to the starting position.
   7. Repeat for the desired number of repetitions.

   Sets and reps: 3 sets of 10 to 15 reps.

   Why this matches

   • Primary muscle: biceps, the same as the Cable Standing Pulldown (With Rope)
   • Equipment: a cable, the same as the Cable Standing Pulldown (With Rope)
   • Body position: standing, the same as the Cable Standing Pulldown (With Rope)
2. Play demonstration

   Progression

   2. Cable Lateral Pulldown (With Rope Attachment)

   70% match

   • Lats
   • Cable
   • Intermediate
   • Compound

   A looser match: it uses the same equipment, but it works the lats rather than the biceps.

   How to perform this exercise

   1. Attach a rope attachment to the cable machine at a high position.
   2. Stand facing the machine with your feet shoulder-width apart.
   3. Grasp the rope with an overhand grip, palms facing each other.
   4. Keep your back straight and lean slightly back.
   5. Pull the rope down towards your sides, squeezing your shoulder blades together.
   6. Pause for a moment at the bottom of the movement.
   7. Slowly release the tension and allow the rope to return to the starting position.
   8. Repeat for the desired number of repetitions.

   Sets and reps: 3 or 4 sets of 6 to 10 reps.

   Why this matches

   • Movement: lat pulldown, the same as the Cable Standing Pulldown (With Rope)
   • Primary muscle: lats, not biceps
   • Equipment: a cable, the same as the Cable Standing Pulldown (With Rope)
   • Body position: seated, not standing
3. Play demonstration

   Progression

   3. Cable Cross-over Lateral Pulldown

   67% match

   • Lats
   • Cable
   • Intermediate
   • Compound

   How to perform this exercise

   1. Attach a cable handle to each side of a cable machine at shoulder height.
   2. Stand in the middle of the machine with your feet shoulder-width apart.
   3. Grasp the handles with an overhand grip and step back to create tension in the cables.
   4. Lean forward slightly from the hips, keeping your back straight and your chest up.
   5. Pull the handles down and across your body, squeezing your shoulder blades together.
   6. Pause for a moment at the bottom of the movement, then slowly return to the starting position.
   7. Repeat for the desired number of repetitions.

   Sets and reps: 3 or 4 sets of 6 to 10 reps.

   Why this matches

   • Movement: lat pulldown, the same as the Cable Standing Pulldown (With Rope)
   • Primary muscle: lats, not biceps
   • Equipment: a cable, the same as the Cable Standing Pulldown (With Rope)
   • Body position: seated, not standing
4. Play demonstration

   Progression

   4. Cable Incline Pushdown

   67% match

   • Lats
   • Cable
   • Intermediate
   • Compound

   How to perform this exercise

   1. Attach a straight bar to a high pulley cable machine.
   2. Stand facing away from the machine with your feet shoulder-width apart.
   3. Grasp the bar with an overhand grip, hands slightly wider than shoulder-width apart.
   4. Lean forward slightly and keep your back straight.
   5. Pull the bar down towards your thighs by extending your elbows.
   6. Pause for a moment at the bottom, then slowly return the bar to the starting position.
   7. Repeat for the desired number of repetitions.

   Sets and reps: 3 or 4 sets of 6 to 10 reps.

   Why this matches

   • Primary muscle: lats, not biceps
   • Equipment: a cable, the same as the Cable Standing Pulldown (With Rope)
   • Body position: seated, not standing
5. Play demonstration

   Progression

   5. Cable Pulldown

   67% match

   • Lats
   • Cable
   • Intermediate
   • Compound

   How to perform this exercise

   1. Adjust the cable pulldown machine so that the seat is at a comfortable height and the knee pad is secured.
   2. Sit on the seat with your back straight and your feet flat on the ground.
   3. Grasp the cable bar with an overhand grip, slightly wider than shoulder-width apart.
   4. Lean back slightly and engage your core.
   5. Pull the cable bar down towards your chest, squeezing your shoulder blades together.
   6. Pause for a moment at the bottom of the movement, then slowly release the bar back to the starting position.
   7. Repeat for the desired number of repetitions.

   Sets and reps: 3 or 4 sets of 6 to 10 reps.

   Why this matches

   • Movement: lat pulldown, the same as the Cable Standing Pulldown (With Rope)
   • Primary muscle: lats, not biceps
   • Equipment: a cable, the same as the Cable Standing Pulldown (With Rope)
   • Body position: seated, not standing
6. Play demonstration

   Progression

   6. Cable Pulldown (Pro Lat Bar)

   67% match

   • Lats
   • Cable
   • Intermediate
   • Compound

   How to perform this exercise

   1. Adjust the seat height so that your thighs are parallel to the ground and your feet are flat on the floor.
   2. Grasp the lat bar with an overhand grip, slightly wider than shoulder-width apart.
   3. Sit down and lean back slightly, keeping your chest up and your back straight.
   4. Pull the bar down towards your chest, squeezing your shoulder blades together.
   5. Pause for a moment at the bottom of the movement, then slowly release the bar back up to the starting position.
   6. Repeat for the desired number of repetitions.

   Sets and reps: 3 or 4 sets of 6 to 10 reps.

   Why this matches

   • Movement: lat pulldown, the same as the Cable Standing Pulldown (With Rope)
   • Primary muscle: lats, not biceps
   • Equipment: a cable, the same as the Cable Standing Pulldown (With Rope)
   • Body position: seated, not standing
7. Play demonstration

   Progression

   7. Cable Rear Pulldown

   67% match

   • Lats
   • Cable
   • Intermediate
   • Compound

   How to perform this exercise

   1. Adjust the cable machine so that the pulley is at the highest position.
   2. Sit facing the machine with your feet flat on the ground and your knees slightly bent.
   3. Grasp the cable attachment with an overhand grip, hands slightly wider than shoulder-width apart.
   4. Lean back slightly, keeping your back straight and your chest up.
   5. Pull the cable attachment down towards your chest, squeezing your shoulder blades together.
   6. Pause for a moment at the bottom of the movement, then slowly release the cable back up to the starting position.
   7. Repeat for the desired number of repetitions.

   Sets and reps: 3 or 4 sets of 6 to 10 reps.

   Why this matches

   • Movement: lat pulldown, the same as the Cable Standing Pulldown (With Rope)
   • Primary muscle: lats, not biceps
   • Equipment: a cable, the same as the Cable Standing Pulldown (With Rope)
   • Body position: seated, not standing
8. Play demonstration

   Progression

   8. Cable Underhand Pulldown

   67% match

   • Lats
   • Cable
   • Intermediate
   • Compound

   How to perform this exercise

   1. Adjust the cable machine so that the pulldown bar is at a height above your head.
   2. Sit down on the seat and grab the pulldown bar with an underhand grip, hands slightly wider than shoulder-width apart.
   3. Keep your back straight and lean back slightly.
   4. Pull the bar down towards your chest, squeezing your shoulder blades together.
   5. Pause for a moment at the bottom of the movement, then slowly release the bar back up to the starting position.
   6. Repeat for the desired number of repetitions.

   Sets and reps: 3 or 4 sets of 6 to 10 reps.

   Why this matches

   • Movement: lat pulldown, the same as the Cable Standing Pulldown (With Rope)
   • Primary muscle: lats, not biceps
   • Equipment: a cable, the same as the Cable Standing Pulldown (With Rope)
   • Body position: seated, not standing
9. Play demonstration

   Progression

   9. Cable Bar Lateral Pulldown

   66% match

   • Lats
   • Cable
   • Intermediate
   • Compound

   How to perform this exercise

   1. Adjust the cable pulley to a high position and attach a straight bar.
   2. Sit facing the cable machine with your feet flat on the ground and your knees slightly bent.
   3. Grasp the bar with an overhand grip, slightly wider than shoulder-width apart.
   4. Lean back slightly and keep your chest up, maintaining a slight arch in your lower back.
   5. Pull the bar down towards your chest, leading with your elbows and squeezing your shoulder blades together.
   6. Pause for a moment at the bottom of the movement, then slowly return the bar to the starting position.
   7. Repeat for the desired number of repetitions.

   Sets and reps: 3 or 4 sets of 6 to 10 reps.

   Why this matches

   • Movement: lat pulldown, the same as the Cable Standing Pulldown (With Rope)
   • Primary muscle: lats, not biceps
   • Equipment: a cable, the same as the Cable Standing Pulldown (With Rope)
   • Body position: seated, not standing
10. 

    10. Cable Hammer Curls - Rope Attachment

    63% match

    • Biceps
    • Cable
    • Beginner
    • Isolation

    How to perform this exercise

    1. Attach a rope attachment to a low pulley and stand facing the machine about 12 inches away from it.
    2. Grasp the rope with a neutral (palms-in) grip and stand straight up keeping the natural arch of the back and your torso stationary.
    3. Put your elbows in by your side and keep them there stationary during the entire movement. Tip: Only the forearms should move; not your upper arms. This will be your starting position.
    4. Using your biceps, pull your arms up as you exhale until your biceps touch your forearms. Tip: Remember to keep the elbows in and your upper arms stationary.
    5. After a 1 second contraction where you squeeze your biceps, slowly start to bring the weight back to the original position.
    6. Repeat for the recommended amount of repetitions.

    Sets and reps: 3 sets of 10 to 15 reps.

    Why this matches

    • Primary muscle: biceps, the same as the Cable Standing Pulldown (With Rope)
    • Equipment: a cable, the same as the Cable Standing Pulldown (With Rope)
    • Body position: standing, the same as the Cable Standing Pulldown (With Rope)