A Typical Session
16 Min
Warm-up
3m
Main Set
10m
Cooldown
3m
5 kcal
/ min (est.)
3 × 15
sets × reps
Why this exercise
Difficulty: Beginner
Sculpts the back of the arms for a toned, defined look.
StrengthCoreEndurance
Workout Intensity
Est. burn rate
Low
Med
High
Sets
3
Reps
15
Rest
45s
How to Perform
- 1.Attach rope to high pulley cable machine.
- 2.Grip rope with both hands and keep elbows at your sides.
- 3.Push down until arms are fully extended.
- 4.Spread the rope at the bottom for extra contraction.
Pro Tips
- •Keep elbows stationary throughout.
- •Spread the rope apart at the bottom.
- •Control both phases of the movement.
Equipment
Cable Machine · Rope Attachment
Safety
Don't let elbows drift forward.
Quick Notes
- •Perform with controlled tempo.
- •Use a mat if wrists are sensitive.
- •Track progress and increase reps slowly.