Rope Pullover

How to Perform the Rope Pullover

Attach a rope handle to a high cable pulley and stand facing the machine.
Grasp the rope with both hands using a neutral grip and step back a foot or two from the stack.
Hinge slightly at the hips with a slight bend in your knees, keeping your arms extended overhead with a slight bend in the elbows.
Pull the rope downward in a sweeping arc by driving your elbows toward your hips, engaging your lats throughout.
Continue pulling until your hands reach your thighs and squeeze your lats hard at the bottom of the movement.
Slowly reverse the motion, allowing the rope to travel back overhead in a controlled manner while maintaining tension.
Repeat for the desired number of repetitions, keeping your core engaged and torso stable.

Bending the elbows excessively to turn it into a pushdown

Maintain a fixed, slight bend in your elbows throughout the movement and focus on pulling with your lats.

Using too much weight and relying on momentum

Choose a weight that allows you to feel a strong lat contraction and control the motion throughout.

Standing too upright

Maintain a slight hip hinge to keep the line of pull optimal for lat engagement.

●Think about driving your elbows down and back rather than pulling with your hands.
●Pause for a count at the bottom position to maximize the lat contraction.
●Keep your chest up and shoulders down away from your ears throughout the movement.

Strength

4-5 sets of 3-5 reps at 80-90% 1RM

Hypertrophy

3-4 sets of 8-12 reps at 65-75% 1RM

Endurance

2-3 sets of 15-20 reps at 50-60% 1RM

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