Cable Rope Pulldowns focus on the lats (latissimus dorsi) while engaging the biceps and rear delts (back shoulder muscles). Attach a rope to a high cable pulley, grip the ends with both hands, and pull the rope down toward your chest, separating the ends at the bottom for a full contraction. Slowly return to the starting position. This controlled movement improves back strength, enhances muscle definition, and promotes proper posture and form.