Rope Pulldown Back Exercise

Not only is the muscle activation to the latissimus dorsi similar or better when performing the exercise to the front the risk of potential shoulder injuries neck injuries or nerve injuries is also reduced.

Rope pulldown back exercise. Straight arm rope pull down 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. Grasp an end in each hand and face the cable station. Looking at the evidence the front pull down is the clear cut winner when compared to the rear version. Plank position single arm rope pulls fire up your lats biceps and abs by getting on the free end of the rope and going into a high plank position.

Draw your shoulder blades back together and down as if you were trying to stuff them into your back pockets. Sit in a lat pulldown machine and lean backward by 30 degrees. The close grip lat pulldown is an effective compound exercise that hits the uppers lats and increases strength throughout the entire back using the close grip position increases your elbow s range of motion. One of the few viable single joint back exercises straight arm pulldowns isolate the lats by removing virtually all biceps involvement.

Attach a rope handle to the high pulley of a cable station. This workout is done seated legs stabilized beneath the pad. Inhale very deeply and suck in your stomach as hard as you can. Grasp the bar with a shoulder width grip and.

Then grab the rope with your right hand and. Seat yourself in a pulldown machine and grab the bar overhead as if you were going to do pulldowns. Like reverse grip pulldowns the straight arm version targets the lower lats. Few people use the rope for lat pull downs.

Next blow all your air out as you crunch down. The rope lat pull down is great for strengthening and building your back and arms as well as for developing upper body strength. It can either be performed in an athletic upright stance or slightly bent over. If executed right this could be one of the best movements to increase the size and strength of your back you need the other staple back exercises but this one is sure to get you through a plateau so long as you re eating enough.

Like the last exercise the best bar to use for this is the lat pulldown bar for more variation. It s good to use different attachments sometimes such as the rope because different fibers are activated which keeps your muscles challenged. Try to push your abs against your spine.