How to do it
Maintain a slight knee bend and keep your weight over your midfoot.
- 1
Attach a rope handle to a low pulley and grab it with both hands.
- 2
Bend forward slightly at the hips with a straight back.
- 3
Pull the rope towards your face, flaring elbows out.
- 4
Squeeze your shoulder blades together at the end of the movement.
- 5
Slowly return to the starting position.
- 6
Repeat for the desired number of repetitions.
Expert tip
Focus on retracting your shoulder blades and use a controlled motion to target the rear delts effectively.
Common mistakes
- ✕Keeping the elbows tucked during the pull
- ✕Rounding the upper back while hinging forward
- ✕Pulling the rope toward the waist