Watch the video below to see a demonstration of proper form and technique for the rope straight arm pull down exercise. You can also check out some more lats exercise videos or find exercises for other muscle groups.
Instructions for Rope Straight Arm Pull Down
To perform a set of rope straight arm pull down:
Stand in front of a high pulley with your feet shoulder width apart,
both knees slightly bent, and grab the rope attachement with both hands in a neutral grip, at the height
of your eyes. Your trunk should be in a neutral position.
Concentric (Downward) Motion
While keeping your arms fully extended, pull the rope
down towards your hips until your hands are at your sides. Be aware of not changing the position of
your trunk, specifically your lower back.
Pause at the bottom position for a 2 sec count while maintaining
whole body tension and squeezing to keep your hands at your sides.
Eccentric (Upward) Motion
Allow your hands to rise, under control, until they are at
the height of your eyes. Remember to breathe normally throughout the entire movement.
Repeat steps 1 through 4 until you have completed the desired number
of rope straight arm pull down repetitions before resting.
This completes one set of rope straight arm pull down.