Standing Cable Rope Pull Downs

Instructions stand and face an adjustable cable machine with a straight bar attachment positioned on the high setting.

Standing cable rope pull downs. You can also perform the cable straight arm pull down unilaterally with one arm at a time by using a stirrup handle. Stand facing a cable stack with a straight bar attached to the high pulley. The straight arm rope pull down is a variation of the straight arm lat pull down performed using a cable stack machine and a rope grip. Do a set of wide grip lat pulldown and follow it immediately with a set of reverse grip pulldowns.

The standing cable pullover is an isolation movement that builds size and strength in the back and chest while improving core stabilization. Watch the standing cable tricep pushdown. Draw your shoulder blades back together and down as if you were trying to stuff them into your back pockets. If you re looking for an exercise to help you develop both muscle width and thickness in your back look no further than the standing pulldown.

Straight arm pulldown the defining difference. Spread your hands approximately 6 inches apart tuck your elbows. How to do the straight arm pulldown. Grasp an end in each hand and face the cable station.

Alternate between unilateral and bilateral training to derive the benefits of both. One of the few viable single joint back exercises straight arm pulldowns isolate the lats by removing virtually all biceps involvement. 3 sets 10 12 reps. Exercise demonstration video above.

See also the incline straight arm pull down and the dumbbell. It both stretches and contracts the muscles of the lats latissimus dorsi as well as providing additional activation to the. Attach a rope handle to the high pulley of a cable station. Instead of a straight bar you can use either a rope attachment or a v bar.

It can either be performed in an athletic upright stance or slightly bent over. Attach a rope to a high pulley cable. Typically performed on a cable machine with pulleys and a weight stack pulldowns primarily target your latissimus dorsi one of the largest muscles in your back. Like reverse grip pulldowns the straight arm version targets the lower lats.

Stand facing the cable machine while gripping both ends of the rope with your hands. To perform standing cable tricep pushdown. Standing cable tricep pushdown. 4 sets 8 10 reps.

Reverse grip cable pulldowns.