Rope Pulldown Back Exercise

It is a compound exercise meaning it targets several joints and muscles at once.

Rope pulldown back exercise.

Lat pulldowns are a great exercise for developing mass and strength in the upper back muscles. If executed right this could be one of the best movements to increase the size and strength of your back you need the other staple back exercises but this one is sure to get you through a plateau so long as you re eating enough. While the cable pulldown is a fantastic exercise to build wide lats an easy tweak turns this move into a great shoulder friendly exercise that pounds the muscles in your middle and lower trapezius. Plank position single arm rope pulls fire up your lats biceps and abs by getting on the free end of the rope and going into a high plank position.

Then grab the rope with your right hand and. It targets a range of muscles through your upper back to your biceps forearms. One of the few viable single joint back exercises straight arm pulldowns isolate the lats by removing virtually all biceps involvement. Perform the straight arm pulldown before deadlifts or other back exercises to prepare your lats for the effort and enhance their muscle recruitment.

Stoppani shows you a technique for straight arm pulldowns to increase the amount of weight used and to maximize lat muscle fiber recruitment. In this video dr. Straight arm rope pull down 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. Sometimes though you need to switch things up or don t have access to a massive pulldown machine.

In that case here are 5 of the best lat pulldown alternatives for your workout. The close grip lat pulldown is an effective compound exercise that hits the uppers lats and increases strength throughout the entire back using the close grip position increases your elbow s range of motion. Sit in a lat pulldown machine and lean backward by 30 degrees. Because it provides an intense lat stretch at the top starting position the straight arm pulldown is also useful at the beginning of a workout to improve back and shoulder mobility.

This workout is done seated legs stabilized beneath the pad. Grasp the bar with a shoulder width grip and. Like the last exercise the best bar to use for this is the lat pulldown bar for more variation. The lat pulldown has earned it s right to be placed alongside some of the best upper body strength exercises that exist and for good reason.

The exercises below are hardly the only. Stand facing a cable stack with a straight bar attached to the high pulley.