Lying Pulley Rope Straight Arm Pulldown
Rope allows slightly wider path emphasizing outer lats
BackBeginnerStrengthPull
At a glance
| Muscles worked | Primary: Lats, Teres Major. Secondary: Rear Deltoids, Core |
|---|---|
| Muscle group | Back |
| Difficulty | Beginner |
| Type | Strength · Pull |
| Sets & reps | 3 sets × 12 reps |
| Estimated calories burned | ~70 kcal |
How to do it
- Lying down with a pulley above you grab the rope attachment and with your arms straight pull the rope down to your legs
Equipment
- pulley optional
Coaching tips
Benefits
Rope allows slightly wider path emphasizing outer lats
Common mistakes
Bending elbows; losing floor contact with lower back
Make it harder
Increase resistance; add pause at hips
Make it easier
Use straight bar; reduce resistance
Breathing
Exhale on contraction, inhale on release
Build a workout with this exercise
Plan sessions, track your progress and match your meals to your training, free.
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