Rope Pull Back Exercise

Hold the ropes on your shoulders making sure that there is very little slack in the rope itself a. Repeat for 10 20 reps rest for 60 seconds then repeat for 3 4 sets. Lower down into a squat b.

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Pull the rope with your elbows not with your biceps.

Rope pull back exercise.

Grab the ends of the rope in each hand with your palms facing each other and start the movement by squeezing your shoulder blades down and back. As you stand back up simultaneously press the ropes overhead to straighten your arms c. Then in one fluid motion lower the ropes back to the tops of your shoulders as you sink back into a squat d. The rope lat pull down is great for strengthening and building your back and arms as well as for developing upper body strength.

If the rope is too long kneel or sit on the floor. Pull the rope directly towards your face keeping your elbows up and out to the sides. Get the video for the face pull. Set the rope attachment so the pull comes eye level.

The movement should be slow and controlled. After each pull with your right hand you can. Pull the rope towards your nose. Pull the rope down vertically.

For more range of motion attach two cable rope attachments to the machine and hold one rope in each hand. Do not lean backward. Few people use the rope for lat pull downs. Half kneeling single arm rope row pulls using the same weight as the exercise above kneel on your right knee and pull the rope using your right hand.

As you pull separate your hands until the elbows travel slightly behind the back and your hands are to the sides of your head.

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