Front Rope Raises


About Front Rope Raises

Using the cable machine and the rope attachment to perform front raises is yet another effective way to strengthen the front of the shoulders (anterior deltoids). The notable techniques to be employed throughout execution involve limiting the range of motion. On the decent, it is important to stop prior to the hands reaching the top of the thigh. Doing so will keep the resistance on the shoulders between repetitions. Also, the trainee should also be careful not to extend the arms beyond shoulder height to reduce the risk of sustaining an injury.


Rope Raise Video


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Exercise Instructions

  1. Attach the rope to the cable attachment and slide it to the bottom of the column.
  2. While standing with back towards the weight stack, bend down and pull the rope up between the legs.
  3. Exhale and while maintaining only a slight bent at the elbows, draw the rope straight forward until the hands reach shoulder height. Briefly hold position.
  4. Inhale and lower the arms back down at a controlled speed until the hands are approximately 6-8 inches from the thighs.
  5. Repeat until the desired number of repetitions are completed.
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