FitNessieHow to do it
- Fasten a rope to a cable pulley at about shoulder height, grip an end in each hand with your palms down and step back.
- Stand tall with your arms forward and a slight bend in your knees.
- Keep your elbows high and pull the rope toward you by moving your upper arms straight out to the sides.
- Finish with your hands right in front of your shoulders and your shoulder blades pulled together.
- Let your arms move forward again under control.
Key cues
- Palms down on the rope
- Elbows high, level with the shoulders
- Arms sweep out to the sides
- Pinch the shoulder blades
- Control the return
Common mistakes
- Letting the elbows drop below your shoulders
- Using so much weight you lose feel in your rear delts
- Skipping the shoulder blade squeeze at the end
- Letting the rope pull your arms forward fast
Muscles worked
- Primary
- Rear delts
- Secondary
- Upper back, traps and biceps
Equipment
Cable machine and rope attachment.