Setup
Attach a rope handle to a cable machine at upper chest height. Stand facing the machine with feet shoulder-width apart, grasp both ends of the rope with an overhand grip, and step back until your arms are fully extended.
How to do it
- Pull the rope toward your face, leading with your elbows high and wide.
- Separate the rope ends as they approach your face, driving your hands past your ears.
- Squeeze your shoulder blades together while rotating your knuckles back toward your ears.
- Keep your elbows higher than your wrists throughout the entire movement.
- Control the return to the starting position without letting your shoulders roll forward.
Watch out for
- ✗Pulling the rope too low toward the chest or chin instead of splitting it around eye level.
- ✗Using momentum by leaning back excessively rather than keeping the torso stable.
- ✗Dropping the elbows below the wrists, which shifts emphasis away from the rear delts.