Front Lat Pulldown with Rope Attachment

Differentiation: Mechanics

This variation of a Pulldown is unique from other Pulldown exercises. Here is how: you use a rope attachment. Using the attachment maximizes the contraction in your triceps. Maximizing contraction increases their overall definition.

Starting Position

To get into starting position, do this...

1) Locate a cable machine with a lat pulldown option. Or, set a cable machine's pulley at its highest setting. If your machine does not have an attached bench, position the short side of a flat bench so it is facing the cable machine.

2) Obtain a rope attachment.

3) Clip a rope attachment onto the pulley hook.

4) Sit on the bench.

5) Adjust the knee brace so it holds your legs snugly in place. This platform prevents your body from rising as you pull down the weight.

6) Reach up and grasp the rope attachment.

7) ...with your palms facing each other.

8) Lean slightly back (around 20-degrees) and push your chest out.

Main Mechanics

Once in starting position, do this...

1) This is the starting position.

2) Keeping your core muscles tight, exhale as you flex your back and pull the rope downward, slowly widening the rope

3) ...until the rope reaches your lower chest.

4) Squeeze your lats and hold for a count of two seconds.

5) Then, inhale as you allow the rope to retract upward, using a slow and controlled movement

6) ...until your arms are fully extended.

7) Repeat reps for a full set.

Proper Form

Pay special attention to following proper form by...

Only your arms should move.

Be sure your knees are secure under the knee brace and your arms are fully extended (lats stretched).

Keep your upper body from swaying in an attempt to assist with the pull. Holding your body stationary will ensure that your lats do the majority of the lifting, providing you with maximum potential benefits.

Imagine your hands as hooks as you pull the weight down.

Keep your core muscles tight.

Be sure to move slowly and deliberately through the lift. This will ensure that your muscle receives the maximum benefit of constant cable-resistance.

Keep your torso upright - at a 90-degree angle to your legs. Do not move your upper body while pulling.

Gear Advice

We recommend you wear a weight training belt - to add compression and support to your back. A link is listed below to the Harbinger brand Weightlifting Belt - which you can order from Amazon dot com. For your hands, we encourage you to order heavy leather weight lifting straps - to take the stress off your hands and help with your grip.

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