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Pull the cord or bar down to the ground until your elbows touch the floor.
Rope pull back workout. For this particular exercise opt for 15 to 20 reps. Training your back with a battle rope frees you up from machines. Using the same weight as the exercise above kneel on your right knee and pull the rope using your right hand. Sit up straight and keep your chest lifted.
Hold the position for 2 seconds. Most workout routines for back include standard deadlifts pull ups bent over rows and one arm rows to build strength and mass. Set a cable rope attachment above your head. Pull the rope towards your nose.
Return to the starting position making sure to keep your shoulders up. Hold the ropes on your shoulders making sure that there is very little slack in the rope itself a. Grab the ends of the rope in each hand with your palms facing each other and start the movement by squeezing your shoulder blades down and back. For more range of motion attach two cable rope attachments to the machine and hold one rope in each hand.
After each pull. Then in one fluid motion lower the ropes back to the tops of your shoulders as you sink back into a squat d. Lower down into a squat b. Use control as you pull the weight back and then release it forward.
As you stand back up simultaneously press the ropes overhead to straighten your arms c.
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