Cable rope pulldown

  1. Contract your abs. Set the weight at one that is easy to do around 10 reps. Grab the cable rope in a neutral hold (image 1). Keep your knees and legs relaxed.
  2. Breathe out while pulling the cable down to your thighs in a smooth, controlled motion, arms remaining straight, hips bending slightly forward while keeping the back straight.
  3. Hold this position for 5 seconds at the bottom of the exercise (image 2).
  4. Inhale while allowing the weights to return to the starting position, shown in image 1.