Napra

Rope Straight-Arm Pulldown

StrengthBeginner Lats Lat pulldown machineCable / pulley
Rope Straight-Arm Pulldown, step 1
1. Rope on the high pulley; step back, hinge forward with a flat back, arms extended up in front.
Rope Straight-Arm Pulldown, step 2
2. Keep your arms straight and pull the rope down to your thighs, spreading the ends; squeeze your lats, return slowly.

How to do it

  1. Attach a rope to a high pulley and make your weight selection. Stand a couple feet back from the pulley with your feet staggered and take the rope with both hands. Lean forward from the hip, keeping your back straight, with your arms extended up in front of you. This will be your starting position.
  2. Keeping your arms straight, extend the shoulder to pull the rope down to your thighs.
  3. Pause at the bottom of the motion, squeezing your lats.
  4. Return to the starting position without allowing the weight to fully rest on the stack.

Log it in Napra

Your weights and reps belong to the exact machine in your gym, and Napra flags it when you plateau.

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