Standing Rope Pullover

It both stretches and contracts the muscles of the lats latissimus dorsi as well as providing additional activation to the other upper back muscles and the core.

Standing rope pullover.

Grab the bar with an overhand grip your hands shoulder width apart. On an exhale drive your elbows back. Facing the pulley grab the rope and step approximately one foot away from the machine. 1 place a straight bar or ez curl bar attachment as high up on a cable stand as possible.

It can either be performed in an athletic upright stance or slightly bent over. Keeping your arms straight pull the bar down in an arc while squeezing your shoulder blades together and keeping your core tight. Grab the bar with an overhand grip your hands shoulder width apart. 2 grab the attachment using an overhand grip hands spaced shoulder width apart maintaining a roughly 30 degree bend in your elbows.

Full 12 week push pull legs program build muscle strength. 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. The standing rope is a great finishing exercise for the lats that provides constant tension throughout the entire strength curve. It can either be performed in an athletic upright stance or slightly bent over.

What alternatives are there to the straight arm pulldown. Mikayla reid demonstrates the standing rope pullover an exercise that improves core stabilisation builds size and strength in the back and chest. Http goo gl x8hel5 full 12 week muscle building 4 day split program. You can also perform the movement while standing up more vertically which will place less of a stretch on your lats and make the movement easier to control.

Stand with a slight bend at your hips your knees and elbow joints. When performed lying with a dumbbell or barbell most of the tension.