Rope Straight-Arm Pulldown

Also called rope pullover, straight arm rope pulldown and rope lat pulldown straight arm.

Works

Lats

Equipment

Cable

Level

Beginner

Type

Isolation

How to do it

Setup. Attach a rope to a high pulley and make your weight selection. Stand a couple feet back from the pulley with your feet staggered and take the rope with both hands. Lean forward from the hip, keeping your back straight, with your arms extended up in front of you. This will be your starting position.

1. Keeping your arms straight, extend the shoulder to pull the rope down to your thighs.
2. Pause at the bottom of the motion, squeezing your lats.
3. Return to the starting position without allowing the weight to fully rest on the stack.

Cues

• Hinge slightly, arms straight.
• Pull the rope to the thighs.
• Squeeze the lats 1 second.
• Return without resting the stack.

Common mistakes

• Bending the elbows.
• Rocking the torso.

Where to start

A starting point, not a law. Pick a weight you could lift two or three more times than the top of the range. Tempo is seconds down, pause, up. When every set hits the top of the range, add a little weight.

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