How to do it
Hold the end position for one full second before returning.
- 1
Adjust the cable machine to a high position and attach a rope handle.
- 2
Stand facing the machine with feet shoulder-width apart.
- 3
Grasp the rope with both hands, palms facing each other.
- 4
Pull the rope towards your face, separating your hands as you do so.
- 5
Squeeze your shoulder blades together at the end of the movement.
- 6
Slowly return to the starting position and repeat for the desired number of repetitions.
Expert tip
Keep your elbows high and wrists stable throughout the exercise to target the rear delts and upper back effectively.
Common mistakes
- ✕Pulling the rope below chin level
- ✕Failing to separate the hands on each pull
- ✕Leaning backward to haul the weight