Start
End
Rope Straight-Arm Pulldown
بولداون بذراعين مستقيمتين بالحبل
Target Muscles
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- 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.
Important tips
Initiate every pull from your shoulder blades, not your hands.
Keep your torso still — no swinging for extra reps.
Pause briefly at full contraction before returning.
