Rope Pulsing Pulls

This exercise is best performed using some thick rope attached over a secure frame, ideally 4 - 10 feet off the floor, with a suitable weight, such as an old tire attached to the end. If you feel uncomfortable about grabbing a rope, you may decide to work using a suitable cable handle.

To help isolate the upper body, work in a seated or kneeling position, grasping the rope with one hand, having your arm fully extended.

Pull the rope towards your chest, whilst simultaneously extending your other arm out to grab the rope. Release the rope, enabling the weight to lower 2 feet, prior to grasping it with the opposite, newly extended hand, in order to repeat the process.

You may find it necessary to wear some strong gloves to protect your hands from rope burns, as the rope may slide between your fingers.

If working with a cable handle, you will need to place one hand firmly on the handle, and the other other the top, however not touching. As you release the connected hand, grasp the handle as the weight pulls the cable away.

Aim to keep the movement smooth throughout, keeping your back straight and abdominal core muscles fixed tight to prevent you from leaning forward. You should focus on being able to grasp the rope / handle whilst the weight is lowering, forcing your muscles to contract whilst being extended.

This picture shows a two pulley method, however you can easily work with one high pulley, such as using a rope and weight attached over a strong tree branch.

The heavier the weight the greater the speed of the weight returning to the floor - always start with a light weight and become accustomed to the movement, prior to using a heavier weight.