cable standing pulldown (with rope)

Target

biceps

Secondary

forearms, shoulders

Equipment

cable

Body part

upper arms

Instructions

1. Attach a rope to the cable machine at the highest setting.
2. Stand facing the machine with your feet shoulder-width apart.
3. Grasp the rope with an overhand grip, palms facing down.
4. Keep your back straight and core engaged throughout the exercise.
5. Pull the rope down towards your thighs, squeezing your biceps.
6. Pause for a moment at the bottom, then slowly release the rope back up.
7. Repeat for the desired number of repetitions.

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