How to do it
Set your feet firmly and brace your legs against any forward pull.
- 1
Attach a rope handle to the high pulley of a cable station.
- 2
Stand with your feet shoulder-width apart, facing the cable machine.
- 3
Grasp the rope with both hands and extend your arms above your head.
- 4
Pull the rope down to the sides while keeping your arms straight.
- 5
Squeeze your shoulder blades together at the bottom of the movement.
- 6
Slowly return to the starting position.
- 7
Repeat for the desired number of repetitions.
Expert tip
Ensure that you pull the rope down to the sides of your thighs to fully engage the lats without involving too much bicep activation.
Common mistakes
- ✕Bending the elbows during the downward pull
- ✕Rocking the torso forward to start the pull
- ✕Rounding the upper back forward at the bottom