Setup
Attach a rope handle to a cable machine at upper chest height. Stand facing the machine with feet shoulder-width apart, grab both rope ends with a neutral grip, and step back until your arms are fully extended with tension on the cable.
How to do it
- Pull the rope toward your face, separating the ends as they approach your ears.
- Drive your elbows high and back, keeping them level with or slightly above your shoulders.
- Squeeze your shoulder blades together at the peak of the movement.
- Control the rope back to the starting position without letting the weight stack crash.
- Keep your chest up and core braced throughout the entire rep.
Watch out for
- ✗Pulling the rope too low toward the chest instead of splitting it toward the ears.
- ✗Using momentum by leaning back excessively rather than isolating the rear delts.
- ✗Letting the elbows drop below shoulder height, which shifts emphasis away from the rear delts.