ROPE PULLS

PURPOSE OF EXERCISE: To develop the
serratus muscles.
EXECUTION: (1) Kneel on the floor
holding on to ropes attached to a cable
and overhead pulley. (2) Keeping your
arms extended above you, curl your
body forward and down, pulling with the
lats. Continue this motion until your head
is almost touching your thighs. Bring
your elbows down to the floor, pulling
with the elbows. Release, uncurl, and
come back up to the starting position,
straightening your arms and feeling the
stretch in your lats. You need to be very
strict with Rope Pulls, not try for
maximum weight. Try to make the
serratus really burn by the end of the set
—and you’ll be feeling it in your
abdominals as well.