Tutorial on pulling up the supine rope, straight arm rope pulling up the supine rope

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July 11, 2025

Pulling up the supine rope

No training move can widely stimulate the upper body muscles like pulling up the supine straight arm: pectoral muscles, latissimus dorsi, deltoid muscles, tricepsimus to the anterior muscles, intercostal muscles and abdominal muscles.

Pulling up the supine straight arm can effectively increase the thickness of the body, making you look stronger from the side. In addition. Many people have found in practice that it also helps to expand the chest.

It can be used as a warm-up action before formal training, or as a formal training action with heavy weight.

Correct way!

1. Lying horizontally on a bench, with the body crossed with the bench, the upper back is placed on the bench, the shoulders are flush with the edge of the bench, and the head and lower body are hung outside the bench.

2. Hold the horizontal handle with both hands, extending straight and parallel to the ground.

3. Step on the ground or bench with both feet flat. Up. Keep your arms stretched flat

Action process:

Let the dumbbell or barbell up and backward and drop to the lowest possible point. Stay for a second, and stretch the pectoralis major muscles as much as possible. Then, contract the pectoralis major muscles, pull the arms up and forward until they fall to the starting position on the leg side.

Breathing method: Inhale when pulling up and backward, and exhale when returning up and forward.

You can also use dumbbells and barbells to perform

Essentials of movement:

1. When doing exercises, you don’t have to hold the horizontal handle tightly. Just support it with the inner side of your palm. Bend your arms slightly to transfer the pressure away from the elbow joint.

2. Take a deep breath before doing exercises to expand the chest, and then slowly lower the dumbbells as much as possible. While lowering the dumbbells, you must fix the torso to expand the chest and increase the tension of the muscles.

3. It is best to find a training partner to help you press your legs to ensure that your hips are lower than the height of the bench when the horizontal handle drops to the lowest point. . This will make you feel more secure and give you greater tension to the lower muscles.

4. The force of the triceps during movement is inevitable. Especially when you use a larger weight, but you should try to use the trunk broom instead of the strength of your arms to pull up the dumbbells.

It is recommended to use medium weight for adaptive training to better master the key points of the movement, and then gradually increase the weight.

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