Grab the ends of the rope with your palms facing each other and while keeping your back straight, lean slightly back from your hips.
Begin the exercise by pulling the rope towards your abdomen, squeezing your shoulder blades together and keeping your elbows close to your body.
Hold this position for a second to maximize the contraction in your back muscles, then slowly return the rope to the starting position, allowing your muscles to fully stretch.
Repeat this movement for your desired amount of repetitions, ensuring to maintain a straight back and controlled movements throughout the exercise.
Pro Tip
Controlled Movement: Avoid jerky or quick movements. It's not about how fast you can pull the rope towards you, but about the control and resistance you maintain throughout the exercise. A slow, controlled movement will help prevent injury and maximize muscle engagement. Correct Grip: Ensure you have a firm grip on the rope. Your palms should be facing each other. A weak or incorrect grip can lead to hand or wrist injuries and can also decrease the effectiveness of the exercise. Range of Motion: Make sure you're using the full range of motion. Pull the rope towards your abdomen and then fully extend your arms back out. Not using the full range of