Rope Straight-Arm Pulldown

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General info

Force type

Exercise type

Mechanics type

Level

Targeted muscles

Traps (look at the image)

How to perform exercise

1. Прикрепите верёвочную рукоять к верхнему блоку и установите рабочий вес. Встаньте на некотором расстоянии от тренажёра, одна нога немного впереди. Удерживайте рукоять на вытянутых перед собой прямых руках. Немного наклоните корпус вперёд. Спина прямая. Это исходное положение.
2. Сводя лопатки, тяните рукоять вниз до уровня бёдер на прямых руках.
3. Напрягите мышцы спины и задержитесь.
4. Вернитесь в исходное положение. Не опускайте вес до конца.

What muscles work?

If the correct technique is followed, the following muscle groups work: Traps, and auxiliary muscles:

Weight and number of repetitions

The number of repetitions and working weight depends on your goal and other parameters. But the general recommendations can be presented in the form of a table:

Goal	Sets	Reps	Weight, %1Rm	Rest between sets
Strength	2-6	1-5 reps	100-85%	3-7 min
Mass gain	3-6	6-12 reps	85-60%	1-4 min
Fat burning	2-4	13-25 reps	60-40%	1-2 min

In order to make the training more diverse and effective you have to change the number of repetitions and the working weight. It is important not to go beyond certain values!

Goal and number of variations		Level	Weight*	Reps*
			kg

*Specify the weight and the maximum number of repetitions that you can perform with this weight.

You do not want to count by hand? Install the AtletIQ application!

Online workout diary
Remembers your working weight
Counts the load for you
Controls the rest time

Best workout routines with this exercise

These programs with this exercise «Rope Straight-Arm Pulldown» are among the best rated by athletes.

Exercise substitutions

You can try replacing the exercise «Rope Straight-Arm Pulldown» with one of these exercises. The possibility of replacement is determined on the basis of the muscle groups involved.

Rope Straight-Arm Pulldown Author: AtletIQ: on Rope Straight-Arm Pulldown — The benefits of exercise, how to properly perform and how many sets to do.. Rating: 5