1. Find the Power
The rear delt rope pull is a great exercise to work the back of your upper arm and your upper back. When you reach back to throw a ball, spike a volleyball or punch an opponent while boxing, you take your arm back and you use the muscles in your upper back, arm and shoulder to power your arm forwards. That's why those areas become sore when you throw too much or too hard. This strength training exercise builds those muscles to give you more power when you need it.
2. Determine the Right Resistance
Everything you need to successfully perform a rear delt rope pull is available in your local gym. The lat pulldown machine has weights on the bottom of a long cable. A handle bar is attached to the other end of the cable. When using the lat pulldown machine, concentrate on creating weight resistance. Choose enough weight so that you feel the burn, but can still complete at least 12 reps.
3. The Proper Path to Power
Position yourself so you're in a lunge with one foot forward and your knee slightly bent. Lean forward and grab the lat pulldown machine handle with the same hand as your forward leg. For example, if your left leg is forward, grab the handle with your left hand. Equally distribute your weight between both feet and bring the handle in towards your body. Your wrist should be directly at your side, creating a 90-degree angle on the inside of your elbow. Move the handle forward towards the lat pulldown machine until your arm is almost fully extended, creating more resistance. Do 12 to 15 reps. Switch hands so your left leg is still forward, but hold the handle with your right hand. Do 12 to 15 reps. Switch legs and continue the exercise in the same manner as above, using both hands to create resistance.
4. Don'tTwist
When doing rear delt rope pulls, it's easy to turn or twist your body at the waist. However, that takes the focus away from the muscles you want to work on. Stay facing forward throughout your workout for the best results. Another common mistake is pulling with your elbow. This can injure your elbow if you're not careful. Instead, pull with your shoulder and back muscles.
5. Breathe and Lift
Proper breathing techniques are essential to good strength training workout. When you pull the handle back with your hand, exhale. When the handle moves forward as you extend your arm for resistance, inhale. Continue this breathing pattern to maximize your workout.
Member Comments