Rope Straight Arm Pull Down

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:

1. Starting Position

   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.

2. 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.

3. Bottom Position

   Pause at the bottom position for a 2 sec count while maintaining whole body tension and squeezing to keep your hands at your sides.

4. 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.

5. End position

   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.