The rope lat pull down allows for a slightly deeper range of motion. Set up for the exercise by attaching a rope extension to a lat pull down machine, setting the weight you want to use on the stack, and adjusting the knee pad.

Grasp the rope with a neutral grip, palms facing inward and thumbs back.

Sit down on the machine and take the weight off the stack, keeping your arms extended. This is the starting position.

Keeping your body tight and sitting upright, slowly pull the rope down as far as possible.

Pause, and then slowly lower the weight back to the starting position without letting it drop to the stack.

Repeat for desired reps.

Exercise Tips:

Stay seated upright throughout the set -do not lean back. Leaning back and using your body to swing the weight down is cheating!

To add more intensity, slow the rep timing down to 1-2-2.