How to do it
Brace your abdominal muscles tightly before initiating each rope pull.
- 1
Kneel in front of the cable machine with the rope attachment at upper chest height.
- 2
Grasp the rope with both hands and pull it towards your face, flaring your elbows out to the sides.
- 3
Squeeze your shoulder blades together at the end of the movement.
- 4
Slowly extend your arms back to the starting position.
- 5
Repeat for the desired number of repetitions.
Expert tip
Keep your torso stationary and focus on squeezing your shoulder blades together to target the rear deltoids effectively.
Common mistakes
- ✕Dropping the elbows close to the torso
- ✕Rocking the torso backward during the pull
- ✕Letting the cable weight stack slam down