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Rope Pulls :
To build the serratus muscles
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 when performing rope pulls exercise.
3) Continue
the rope pulls motion until your head is almost touching your thighs.
4) Bring your
elbows down to the floor, pulling with the elbows.
5) Release,
uncurl, and come back up to the starting position, straightening your
arms and feeling the stretch in your lats.
6) You need
to be very strict with rope pulls exercise, not try for maximum weight.
7) Try to
make the serratus really burn by the end of the rope pulls workout and
you'll be feeling it in your abdominals as well.
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