Rope Arm Pulldown

Firm back

Rope Arm Pulldown gif

Coach's Tips

Keep your arms slightly bent and pull them closer to you until they touch the body. Lift your chest to better target your back!

1. Begin by attaching a rope handle to the top pulley of a cable station.

2. Stand directly in front of the cable station and grab the rope handle with both hands, keeping your arms straight.

3. Step away from the cable station while maintaining a strong grip, so that your arms are extended in front of you.

1. Keeping your arms straight, slowly pull the rope handle downwards towards your chest.

2. Squeeze your shoulder blades together at the bottom of the movement.

3. Reverse the motion and extend your arms back to the starting position.

1. Breathe in as you pull the rope handle downwards towards your chest.

2. Exhale as you extend your arms back to the starting position.

1. Keep your arms straight throughout the exercise.

2. Do not lean back or use momentum to complete the exercise.

3. Do not allow your elbows to flare out to the sides.

Curious about a Back workout plan that includes the Rope Arm Pulldown

Pull Up

Lat Pulldown

Back Lat Pulldown