Rope Straight-Arm Pulldown

طريقة الأداء

1. 01Attach a rope to a high pulley and make your weight selection. Stand a couple feet back from the pulley with your feet staggered and take the rope with both hands. Lean forward from the hip, keeping your back straight, with your arms extended up in front of you. This will be your starting position.
2. 02Keeping your arms straight, extend the shoulder to pull the rope down to your thighs.
3. 03Pause at the bottom of the motion, squeezing your lats.
4. 04Return to the starting position without allowing the weight to fully rest on the stack.

نقاط الأداء الصحيح

• —Lead with the elbows and finish by squeezing the target muscle.
• —Control the lowering phase — that is where most of the growth stimulus lives.

أخطاء شائعة

• —Using momentum instead of the target muscle.
• —Cutting the range of motion short to add load.