How to do it
Keep a slight bend in your knees and brace your core throughout the set.
- 1
Attach a rope to a high pulley cable and select the weight.
- 2
Stand facing the cable machine, feet shoulder-width apart, and grasp the rope with both hands.
- 3
Pull the rope towards your face, keeping your hands apart and elbows high.
- 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 pulling with your rear deltoids and not your biceps, and keep your back straight throughout the exercise.
Common mistakes
- ✕Dropping the elbows below shoulder height
- ✕Letting the hands come together on the rope
- ✕Swaying the torso to generate momentum