How to do rope arm pulldown

Coach's Tips

Maintain a slight bend in your arms and draw them in until they are close to your body. Elevate your chest to engage your back muscles more effectively!

Start Position

1. Attach a rope handle to the upper pulley of a cable station to begin.

2. Position yourself directly in front of the cable station, gripping the rope handle with both hands, keeping your arms straight.

3. Step back from the cable station, ensuring a firm grip, so that your arms are extended in front of you.

Proper Form

1. With your arms straight, gradually pull the rope handle downwards towards your chest.

2. Contract your shoulder blades together at the lowest point of the movement.

3. Reverse the motion, extending your arms back to the starting point.

Breathing Technique

1. Inhale as you pull the rope handle down towards your chest.

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

Precautions

1. Keep your arms straight during the entire exercise.

2. Avoid leaning backward or using momentum to complete the move.

3. Prevent your elbows from flaring outwards.