Movement · Upper Arms
Attach a rope attachment to a high pulley on a cable machine. Stand facing the machine with your feet shoulder-width apart and a slight bend in your knees. Grasp the rope with an overhand grip, palms facing each other. Keep your elbows close to your sides and your upper arms stationary throughout the exercise. Exhale and push the rope downward by extending your elbows until your arms are fully extended. Pause for a moment, then inhale and slowly return to the starting position by allowing your elbows to flex. Repeat for the desired number of repetitions.
Technique
Attach a rope attachment to a high pulley on a cable machine.
Stand facing the machine with your feet shoulder-width apart and a slight bend in your knees.
Grasp the rope with an overhand grip, palms facing each other.
Keep your elbows close to your sides and your upper arms stationary throughout the exercise.
Exhale and push the rope downward by extending your elbows until your arms are fully extended.
Pause for a moment, then inhale and slowly return to the starting position by allowing your elbows to flex.
Repeat for the desired number of repetitions.
Training plans
No current ScoreDive plan references this exercise.
Move within a comfortable range and use qualified coaching when learning unfamiliar exercises or using equipment. This educational content is not medical advice.
