The rope pull-up places greater demand on the top arm. By lowering the bottom hand you can develop greater and greater strength of the top. It is a tremendous builder of hand and grip strength and is a progression towards the one arm pull-up.
Cues:
- Grasp the rope with both hands and settle to a full hang
- Pull as high as possible and bring your head to the rope
- Lower under control keeping the scaps active into the bottom
- Enter a fully passive hang before starting next rep
- Lower the bottom hand to increase difficulty
Mistakes:
- Not keeping accurate track of hand placement
- Failing to touch rope a top
- Failing to reach a full hang each rep
- Lowering without scap control
