Muscle
Back / Arms
BACK-FOCUSED WORK TO BUILD PULLING STRENGTH AND CONTROL / DIRECT ARM ISOLATION TO BUILD BICEPS OR TRICEPS OUTPUT
Back Focus
Standing Rope Pulldown
Coach Notes
Coach Take
Lat-focused pull that teaches shoulder extension and control.
Make It Easier
Straight-Arm Pulldown
Level It Up
Slow Eccentric Standing Pulldown
Build Size
3-5 x 10-15, rest 45-75s
Build Control
2 x 15 clean reps
Attribute Breakdown
Equipment
Cable
CABLE RESISTANCE FOR CONSTANT TENSION THROUGH RANGE
Movement
Pull
PULL ACTION: YOU DRAW THE LOAD TOWARD YOUR BODY
Pattern
Vertical
VERTICAL FORCE PATH WITH OVERHEAD OR PULLDOWN BIAS
Reps
6 12
MID-REP RANGE FOR SIZE, CONTROL, AND SOLID INTENSITY
Goal
Hypertrophy
PRIMARY GOAL IS MUSCLE GROWTH THROUGH VOLUME
Ego
Medium
MEDIUM EGO: BALANCED BETWEEN FORM AND PERFORMANCE
Related Exercises
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