Skip Nav
Workouts
Grab Your Dumbbells — These Exercises Will Tone, Shape, and Strengthen Your Arms
Weight Loss
Want to Try Out Intermittent Fasting? Here's a 1-Week Kick-Start Plan
Is Peeing While Jumping Rope Normal?
Workouts
I Pee When I Jump Rope, and Guess What? It's OK!
Do Low-Calorie Diets Lower Metabolism?
Workouts
If You Make This Mistake When Going Low-Cal, Your Metabolism Will Pay For It
Healthy Living Tips
11 Humidifiers That Are Perfect For the Office, Because Wow, Is It Dry in Here?!

How to Do a Rope Pullover

I'm a Trainer, and This Simple Move Is Great For Strengthening Your Upper Body and Abs

A few months ago, I had this great idea to train like Dwayne "The Rock" Johnson for a few weeks. I had come across his workout programs online and was feeling slightly lazy and didn't want to design my own, so I worked out like the Rock.

The Rock trains like a bodybuilder — if you couldn't tell by the size of his arms — and his workouts are legit and insanely hard. His rep and set schemes are designed to leave every muscle in your body quivering while you're training and then have them feeling extremely sore for the days to come.

Out of all the workouts I did, his back and legs workouts were my favorite. One move that I really liked from his back workout and have begun to incorporate into my programs is the cable rope pullover. The first time I did it, I was shocked at how well it worked my back (specifically, my lats) and abs, leaving me sore for days. And because of that, I'm now sharing the move with all of you.

ADVERTISEMENT

How to Do a Cable Pullover

  • Attach a triceps rope handle to the pulley on the carriage of a cable station. Adjust the carriage so that it's near the top third of the machine. The exact position will vary based on your height.
  • Next, select the amount of resistance you want: 10 to 15 pounds is a great starting point. As you begin to become more comfortable with the movement, feel free to increase the weight.
  • Facing the pulley, grab the rope and step approximately one foot away from the machine. Stand with a slight bend at your hips, your knees, and elbow joints.
  • On an exhale, drive your elbows back, pulling the rope down to your thighs. Be sure to keep your shoulders relaxed and your back flat. This completes one rep.
  • Complete three sets of 12 reps.
Image Source: POPSUGAR Photography / Tamara Pridgett
From Our Partners
30-Minute High-Intensity Cardio and Pilates Workout
Best Ab Workouts
Should You Do Cardio or Weights First?
Best Tabata Workout Apps
Halle Berry Full-Body Medicine Ball Workout
How Often Should I Do HIIT to Lose Weight?
How to Do a Farmer's Carry
What Exercises Burn the Most Belly Fat at Home?
Best Home Gym Equipment
Best At-Home Ab Workouts on YouTube
Best Exercises For Strong Arms
Can Tight Hips Cause Weak Glutes? Massy Arias Answers
From Our Partners
Latest Fitness
All the Latest From Ryan Reynolds