Type of exerciseCompound

Muscles usedAbs, biceps, shoulders, upper back


Very often used in the gym, you will find this exercise in the upper body sessions and especially for the back.

Here this variation will require a permanent sheathing and a balance to maintain during the draw of the rope to stay on the same axis.

It is also a good exercise to work on your posture because the lumbar should be engaged, the abs contracted and the back should be flat. The muscles of the lats, shoulders and triceps are also engaged.

These instructions will allow you to perform well the pull over with rope

  • 1. Set the load on and install a rope high on the machine.
  • 2. Stand straight and lean forward slightly from the hips with your back flat. The feet are at the pelvis width spacing or more spread according to your felt. And knees slightly to protect your back. Here is the starting position.
  • 3. Hold the rope in neutral grip (palms inward) and with a shoulder width spacing . Then back down with a big step towards the back.
  • 4. Pull the rope toward you bringing each part closest to your bust.
  • 5. Once the maximum amplitude has been reached, pull the rope up again by controlling the movement and return to the starting position.
  • 6. Continue your series by repeating the movement.

To go further, here are the tips, advice and techniques of pull over with rope

  • 1. Take care with your breathing, never block it during exercise, inhale during descent and exhale with exertion.
  • 2. Be careful about placing your lower back. Be careful not to not amplify your natural curvature to protect your lower back.
  • 3. Do not jerk and do not take a momentum, favor continuous movement.
  • 4. When pulling, be sure to bend your elbows back and on the same axis, close to the body.
  • 5. Contract your abs to stay sheathed.
  • 6. Adjust the way you pull according to how you feel. The more you pull towards the upper part of the body the more you will engage the upper back.

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