Upper Back Rope Pull Exercise

Add the exercise to your upper body and back days with 4 sets of 10. 4 pull the rope back towards your face while at the same time imagining that you re trying to pull the rope apart. Back cable rope high pull wide grip row duration.

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The face pull which is also referred to as a high row rope pull and rear delt pull is an intermediate level exercise according to the american council on exercise.

Upper back rope pull exercise.

Hold the position for 2 seconds. Think of it as though you were hitting a back double bicep pose on each rep while making sure to keep your head stationary. Regardless of your strength level or exercise history every guy needs face pulls to counteract all the time we spend with our arms in front of us on a computer at a desk in the car etc. Pull the bar to your upper abs.

Your torso should remain straight and motionless throughout the movement. You should pull the rope directly toward your eyes allowing the rope to separate on each side of your face. Facepulls are a phenomenal exercise to attack poor posture put your shoulders in a healthier position and reduce upper body injuries. The most efficient back workouts will include a pull up and or a lat pull down which focus on the upper back muscles.

The cable lat pull down is beneficial for building muscle mass and it works multiple muscles in this one simple exercise. Barbell shrug behind the back. A resistance band and pair of dumbbells allows you to do a variety of upper back exercises to shred your muscles. Check out some tips to help you get better at pull ups.

Josh robertson 5 873 views. Rear delt exercises 3 killer. Attach a rope to a cable machine. Slowly return to the starting position and repeat.

Grab the rope with both hands and pull the weight directly towards your face separating your hands. 3 keep your chest up shoulders back and retract your shoulder blades. Another surefire upper back blaster is to install a pull up bar in your doorway and challenge yourself to use it every time you pass through dale adds. Keep your upper arms parallel to the ground and your wrists higher than your elbows throughout the movement.

Squeeze your shoulder blades together to pull the handles of the rope in toward your face. How to use the cable machine for upper body complete workout. You want to feel as though the muscles attached to your shoulder blades in the middle of your upper back are doing most of the work. Be sure not to shrug your shoulders up as you pull.

Pause for three seconds then slowly lower your body back to the starting position.

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