A Typical Session
24 Min
Warm-up
5m
Main Set
15m
Cooldown
4m
7 kcal
/ min (est.)
3 × 15
sets × reps
Why this exercise
Difficulty: Intermediate
Tones back of the arms and builds strength for better arm definition.
StrengthCoreEndurance
Workout Intensity
Est. burn rate
Low
Med
High
Sets
3
Reps
15
Rest
45s
How to Perform
- 1.Attach rope handle to high pulley.
- 2.Push down separating the rope ends at the bottom.
- 3.Return to start under control.
Pro Tips
- •Keep elbows fixed at your sides.
- •Do not lean forward or swing.
Equipment
Cable Machine
Safety
Maintain control; avoid jerking weight.
Quick Notes
- •Perform with controlled tempo.
- •Use a mat if wrists are sensitive.
- •Track progress and increase reps slowly.