Rope Pulls / Rope Pulldowns Exercise to build serratus muscles.

Why are Rope pulls so effective exercise?

Rope Pulls / Rope Pulldowns is an excellent exercise to isolate Serratus Muscles.

Check the correct execution technique and build a championship back.

Purpose - To isolate and build Serratus Muscles.

Rope Pulls is an advanced exercise where the feel factor is very important. In this movement its very easy to use all of lat muscles but to isolate the serratus requires a real concentration. Hope you are up for it.


This exercise is done kneeling using a rope attached to an overhead pulley.


  1. Kneel on the floor holding the rope attached to the pulley.

  2. Pull with your lats and get as low as possible until your forearms rest on the floor.

  3. Release and get back to starting position.

Points to remember

  • Exhale while you exert.
  • Concentrate on pulling with your serratus muscles.


Variation of Rope Pulls - One Arm Cable Pulls

This variation of Rope Pulls is done one side at a time isolating each side serratus muscles. This demands strict form and absolute concentration but worth the effort for advanced bodybuilders trying to get their back to the next level.

More Back Exercises Recommends the Best Exercises ebook...

Just click here to find out 53 new innovative exercises
to eliminate boredom, plateaus from your workouts
and take your workouts to next level.


Back top of Rope Pulls Exercise

Back to Weight Training Tips Homepage.