Straight Arm Rope Pulldown (Light)

How to do it

1. Clip a rope to a high cable and stand facing the stack, feet about hip width.
2. Take a neutral grip on the rope and hinge slightly at the hips, chest tall.
3. Keep both elbows nearly straight, not locked hard and not bent into a row.
4. Depress the shoulder blades and sweep the hands down toward the thighs.
5. Stop when the lats are short, then raise the rope back to the high start under control.
6. Keep the torso angle fixed; do not squat or curl as the rope moves.

Common mistakes

• Bending the elbows into a pulldown or row so the biceps take over.
• Arching the low back instead of keeping tone through the trunk.
• Letting the head jut forward as the rope comes down.
• Squatting or rocking the hips to move a load that should be a shoulder sweep.