Rope Straight-Arm Pulldown

Body region

• Back

Equipment

• Cable Station

Technique

1. Attach a rope to a high pulley and stand facing it, an arm's length away.
2. Take one rope end in each hand, hinge slightly forward and extend the arms at about head height with soft elbows.
3. Sweep the rope down in an arc until the hands reach your thighs, splitting the ends slightly.
4. Let it return slowly to head height.

Cues

• Keep the elbow angle fixed: the arms are levers.
• Pull the shoulder blades down as you sweep.

Common mistakes

• Bending the elbows and pushing down like a triceps pushdown.
• Rocking the torso to start each rep.

Alternatives

• Machine Pullover
• Lat Pulldown
• Barbell Pullover