L'extension rope outstretched arm  is an isolation exercise generally used at the end of the session as a finishing exercise. It is somewhat similar to the sweater with dumbbells but it requires much more experience and mastery to really feel a good congestion.
How do you do the exercise?
Stand in front of a high pulley and use the rope as a pulling accessory. Grab the rope and bring it towards your thighs by spreading your arms. Contract your back strongly for a good second and then slowly pull yourself up. Repeat until the end of your set.
CAUTION:Â Do not put too heavy, it is an exercise of isolation. A too heavy load will solicit the triceps and the abdominal ones with the profit of the dorsal ones, which is not the goal here.
Tips
- Inhale as you pull the rope toward your thighs, then blow out to return to the starting position.
- The abs must remain contracted so that your torso remains stable during the movement.
- Â The execution of the exercise should be slow and controlled.
- The shoulders should be turned back, the shoulder blades tight and the chest out to the maximum.
- You can tilt your torso forward on the way up for a better back stretch as long as your back remains straight.
Variants
- The extension rope arm stretched can be carried out with a bar instead of the rope, the triceps will then be slightly less solicited.
- The movement can also be done sitting down.
- The dumbbell pullover or low pulley is also a good variation of this exercise.
      See also...
