What exercises to do with Tension Ropes?

Connect a rope attachment to a weighted cable pulley machine to perform a variety of strength training exercises. Wrap your hands around each of the two loose ends of the rope attachment to perform arm, shoulder, back and chest exercises. Perform these exercises along with a lower body workout routine at least twice a week for full body strengthening benefits.
Cable Rows
With a rope attachment, perform cable rows to strengthen your shoulders, central back and biceps. Grasp each end of the rope in each hand and pull back slightly so that you are leaning backward with your back straight and weight resting on your heels. Pull the rope toward your chest and push your elbows out behind your body, squeezing your central back muscles. Perform two to three sets of eight to 12 repetitions.
Rope Attachment Curls
Target your biceps with hammer curls performed with a rope attachment. Hold an end of the rope in each hand, standing straight with your feet shoulder-width apart on the floor. Maintaining a straight back and tightened abdomen, lower your arms to your sides with your palms facing your body. Curl your hands toward your biceps, keeping your palms facing your body and your elbows close to your trunk throughout the duration of the exercise. Return to the original position. Complete two or three sets of eight to 12 repetitions.
Shoulder Presses
Strengthen your anterior deltoids with shoulder presses performed with a rope attachment. Hold an end of the attachment in each hand, standing under the pulley of the cable machine. Pull the rope behind your head and toward your shoulders by bending your elbows. Straighten your arms to raise the rope to its original position to complete the repetition. Complete two to three sets of eight to 12 repetitions.
Chest Presses
With one arm at a time, you can perform chest presses with a rope attachment to a cable machine. Sit with your back to the cable machine and grasp the rope with one hand. Begin with your elbow bent and hand at chest height. Push the rope away from your body in front of your chest until your arm is straightened. Repeat this exercise for two or three sets of eight to 12 repetitions with each arm.