Rope & Pulley Exercises

Incorporate rope and pulley exercises to add variety into your training program. Use a cable cross-over machine for unilateral exercises. The American College of Sports Medicine advises you must complete two days of strength training performing one to two sets of eight to 10 exercises. Gradually use heavier weights to continue to improve your muscular strength and muscular endurance. Complete six to 12 reps per set.

One-Arm Standing Rope Pullovers

Standing rope pullovers engage primarily your lats, though your chest and triceps are also slightly activated. This exercise helps increase your strength in a tennis and volleyball serve. Place a single-rope attachment on a pulley and raise the pulley to its highest level. Hold the rope in your right hand, turn to face the opposite direction, then step forward with your left leg into a lunge position. Your trunk should remain upright. Complete a rope pullover by pulling the rope down in front of you, just past the point where your arm is parallel to the floor. Keep your arm straight with a slight bend in your elbow.

One-Arm Overhead Rope Extensions

Rope extensions focus on your triceps muscle on the back of your arm. Tighten your core muscles to maintain correct form and immobilize your shoulder joint throughout the movement. Hold the rope in your right hand, turn to face the opposite direction then step forward with your left leg into a lunge position. Lean your trunk forward 45 degrees with your straightened right arm next to your right cheek. Perform a rope extension by immobilizing your right shoulder joint while you bend your elbow to 90 degrees then straighten your arm for one rep.

Reverse Grip Triceps Extensions

Vary your triceps training by using an underhand or reverse grip on a one-arm handle pulley attachment. Leave the pulley at its highest level and attach the one-arm handle. Hold the handle with your palms up, face the pulley bar then step back 12 inches. Complete a triceps extension by straightening your arm beside you, immobilizing your shoulder joint throughout the movement. Bend your elbow to 90 degrees then press down again for another rep.

One-Arm Cable Curl

Balance your arm with cable curls to work your biceps muscle in the front of your arm. Slide the pulley down to its lowest level. Grasp the one-arm handle in your right hand, facing the pulley bar. Step back 12 inches. Perform a cable curl by bending your right elbow to draw your hand toward your chin. Your shoulder joint should move only slightly as you raise your hand. Lower your hand back down without completely straightening your elbow then repeat the curl for a second rep.

About this Author

Paula Quinene has been writing since 2006. She received her B.S. in exercise science from the University of Oregon in 1997, and is ACSM/ACE certified. Quinene has worked in the health and fitness field since 1990. She also taught CPR and first aid classes for 13 years with the American Red Cross.