Rope Lat Pulldown
Primary Muscle Group: Latissimus Dorsi
Secondary Muscle Group: Biceps
Equipment Needed: Lat Pull down Machine & Rope attachment
The Benefits of Rope Lat Pull down
The Rope Lat Pull down exercise uses a weighted cable machine to target the back, specifically the Lat muscles. The cable machine allows you to choose the appropriate weight for your fitness level. Use this exercise as part of an upper body strengthening workout or your back day workout.
The latissimus dorsi muscle, which runs the length of your back, is the primary target of the cable pulldown. Developing this large back muscle can give a desired V tapered look to the torso as well as building strength.
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The Risks of doing Rope Lat Pull down
The primary reason that this exercise is potentially dangerous is that it places the shoulder and the rotator cuff. The end range of upper extremity external rotation and abduction places increased stress on these areas. We would strongly suggest that with any pull down exercise you start light to ensure your muscles and joints are warmed up properly.
It’s also worth noting that take your time and get the correct hand positioning that you feel comfortable. This can have a big impact on allowing you to focus on the mind and muscle connection.
How To Do Rope Lat Pull down
1. Sit on the cable machine.
2. Secure your legs under the thigh pad.
3. Grasp the rope with a neutral grip (palms facing each other). Your arms and shoulders should be fully extended upward.
4. Keeping your elbows close to your body, exhale as you pull the rope down until your elbows move behind you.
5. Stick out your chest, squeeze your back muscles, and hold for a count of two.
6. Inhale as you return the rope to the starting position, with your arms and shoulders fully extended upward.
For Perfect Technique
The rope should be at a height that your outstretched arms can comfortably grasp the ends without having to fully stand up, but you should also be able to still extend your arms to achieve full range of motion. Adjust the knee pad so that the upper thighs are tucked firmly under the pad. This will assist you when you apply effort during the repetitions.
Variations
Once you have mastered the Rope Lat Pull down exercise you can try alternative exercises that target similar muscle groups such as;
How To Do Dumbbell Pullover
1. Lie down on a bench (not perpendicular) with you head towards one end, similar to a bench press set up.
2. With a light dumbbell help with both hands, extend the elbows so that the weight is above your chest.
3. Some lifters may lie perpendicular to the bench, often then allowing the hips to drop as the go into shoulder flexion. This is often a counterbalance rather than an effective way to stretch the lats. In this case just stay set up vertically on a bench.
4. With a light load (you should not need more than 20-30lbs to start) above you chest, let the hands and dumbbell move backwards as you feel the stretch in the chest and lats. It’s important to keep the elbows almost-locked out.
5. Reach back as far as you comfortably can, making sure to focus on feeling the stretch of the lats, chest, and triceps.
6. As you come upwards out of the bottom position, stay focused on using the chest and lats to do the movement. Many lifters will lose sight of the true purpose of this exercise and heave loads around, using the shoulders, biceps, and other muscle groups. In doing so, you render this chest and back isolation exercises useless while also adding serious shoulder strain.
How To Do Inverted Rows
1. Set a bar around your waist height. Bear in mind that the lower the bar, the more difficult the exercise becomes.
2. Position yourself under the bar lying face up. Lie on the floor underneath the bar.
3. Grab the bar with an overhand grip, slightly wider than shoulder width (palms facing AWAY from you).
4. Contract your abs and glutes, and keep your body a completely straight line. Your head, shoulders, hips legs, and feet should all be in a straight line (like you’re doing a plank).
5. Pull yourself up to the bar until your chest touches the bar.
6. Lower yourself back down in a slow and controlled movement.