How to perform the Rope Pullover
- 1Stand facing a high cable with the rope attached, grab each end with your palms facing in, step back a bit, soften your knees, and hinge your hips slightly so your arms are stretched out in front of you. Brace your abs and keep your chest lifted with your shoulders down away from your ears.
- 2Pull the rope down in a smooth arc toward your thighs, keeping your arms mostly straight and squeezing your lats as the rope reaches your hips, then slowly let your arms return to the starting position under control while you inhale and repeat.
Coach tips
- Think about driving your elbows down and back toward your pockets instead of just pulling with your hands to really feel your lats working.
- Keep your ribs down and abs tight so you don’t lean back and turn it into a swinging motion.
- Use a weight you can control for a slow, steady pull and an even slower return, rather than jerking the cable.
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One rep, one set. Hypro turns the Rope Pullover into measurable progress, week after week.
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Hypro suggests your next Rope Pullover weight and reps based on what you actually lifted, your rest, and your fatigue. Choose weight-first or reps-first. The more you log, the sharper it gets.
Weekly Volume
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