FitNessieHow to do it
- Set a rope on a cable pulley at about forehead height and step back with straight arms.
- Stand tall and take the rope ends with your palms facing each other.
- Pull the rope toward your face, leading with your elbows and splitting the rope apart.
- Finish with your fists beside your head, forearms rotated up and shoulder blades squeezed.
- Return with control to straight arms.
Key cues
- Elbows high and leading
- Rope pulled toward the face, not the chest
- Rotate your forearms up at the finish
- Squeeze your shoulder blades together
Common mistakes
- Using so much weight that you lean back and jerk the rope
- Letting the elbows drop so it becomes a high row
- Pulling toward the chest instead of the head
- Skipping the upward forearm rotation
Muscles worked
- Primary
- Rear delts
- Secondary
- Traps and side delts
Equipment
Cable machine and rope attachment.
