This exercise targets the rear deltoids and upper back.
- +Works the rear deltoids and upper back
- +Can adjust resistance easily
- +Promotes shoulder health and balance
- –Can strain shoulders if done incorrectly
- –May be difficult to perform without assistance
This exercise targets:
Shoulders
Rear Delts
Rotator Cuff
Side Delts
Upper Back
Traps
Lats
Ratios are approximate and can vary depending on form and technique.
How to perform
- Set two high pulleys at about shoulder height; attach single handles
- Stand centered, grab opposite handles (right hand to left cable, left to right)
- Step back, feet staggered, slight knee bend; chest up, core braced, shoulders down
- Start with arms crossed in front, elbows soft (slight bend), wrists neutral
- Pull the handles out and back to a “T” shape; lead with elbows, squeeze rear delts
- Pause briefly, then return slowly with control; don’t let weights slam
- Breathe out as you pull, in as you return; keep torso still, no swinging or shrugging
- Use a light–moderate load; stop when hands reach shoulder line (don’t overreach)