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Machine Rope Pull
Endless rope trainer exercise that targets lats, biceps, and forearms to build grip strength, back endurance, and cardiovascular conditioning; scalable via resistance and pulling speed.
About Exercise
Equipment
Others
Difficulty
3/5 • Beginner
Primary Muscle Groups
Lats, Forearms
Secondary Muscles
Shoulders, Lower Back, Abs, Obliques
Popularity Score
5
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Medium
Noise Level
Moderate
Muscle Breakdown
View Muscle MapLats
9/10Teres Major
Forearms
8/10Flexors
Biceps
7/10Long Head, Short Head
Traps
6/10Upper Traps, Mid Traps
Shoulders
5/10Rear Delts
Lower Back
4/10Erector Spinae
Abs
4/10Transverse Abdominis
Obliques
3/10External Obliques
Programming
Typical Rep Range
15-60 reps
Rest Between Sets
60-120 seconds
How to Perform
Stand facing the endless rope trainer with feet shoulder-width apart in an athletic stance and knees slightly bent. Grasp the rope with both hands in an overhand grip at shoulder width.
- Reach arms fully extended upward to grasp the rope firmly.
- Pull the rope downward in a continuous hand-over-hand motion, engaging lats and biceps.
- Alternate hands fluidly, keeping elbows close to body and core braced.
- Maintain straight back and pulled-back shoulders throughout.
- Continue rhythmic pulling for desired duration or reps, controlling speed.
Coaching Tips
Form Cues
- Pull from back, not arms
- Keep core tight
- Grip firmly, hands even
- Shoulders down and back
- Maintain fluid rhythm
Breathing
Exhale during each pull and inhale as you reach for the next grip; brace core throughout.
Tempo
1-0-2
Range of Motion
Extend arms fully overhead at start; pull rope past hips to full contraction of back muscles without excessive lean.
Safety
Safety Notes
- Inspect machine for damage before use
- Start with low resistance to master form
- Avoid if acute shoulder or back pain present
- Ensure firm foot placement for balance
- Stop if grip fatigues excessively
Spotting
Not required; machine provides controlled resistance. Use lower resistance for solo safety.
Common Mistakes
- Rounding back during pulls
- Using momentum instead of control
- Gripping too loosely, causing slips
- Over-twisting torso unnecessarily
- Failing to brace core, leading to instability
When to Avoid
- Acute shoulder impingement
- Lower back strain
- Wrist or grip injuries
Flexibility Needed
- Shoulder flexion to 160 degrees
- Hip mobility for athletic stance
Build Up First
- Basic pulling mechanics
- Grip strength foundation
Also known as
Endless Rope Pull, Rope Trainer Pull, Vertical Rope Pull
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