Rope Pulldown Exercises to Build the Serratus Muscles

Building your serratus anterior packs an extra punch in your workout.
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Muscles that you can see in the mirror, for example, the quadriceps, triceps and trapezius, get more attention than the less visible muscles such as the serratus anterior. This muscle extends from the outer eighth and ninth ribs to the border of the shoulder blade area near your spine. Rope pulldown exercises provide a quick and easy workout to strengthen your serratus anterior. Don't worry about getting bigger beneath your armpits like a bodybuilder. The serratus anterior assists the bigger muscles to perform heavy-duty work and cannot easily gain in size. So take a deep breath and start training!

Standing Cable Rope Pulldown

Step 1

Set the height of the rope of the cable machine to the highest setting. Face the machine and grab each end of the rope with each hand so that your arms are extended in front of you.

Step 2

Stand with your legs about shoulder-distance apart with your knees slightly bent.

Step 3

Exhale as you pull your arms toward your sides with your elbows slightly bent. Do not bend your lower back or hunch your shoulders.

Step 4

Inhale as you raise your arms slowly for 3 seconds to return to the starting position. Perform two to three sets of eight to 10 reps.

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