An upper-body exercise that targets the rear deltoids, upper traps, and rotator cuff muscles, performed using a cable machine with a rope attachment.
- +Improves shoulder health and posture
- +Targets often neglected rear deltoids
- +Helps balance shoulder development
- –Incorrect form can lead to shoulder strain
- –May be difficult to master for beginners
This exercise targets:
Shoulders
Rear Delts
Rotator Cuff
Side Delts
Upper Back
Traps
Ratios are approximate and can vary depending on form and technique.
How to perform
- Set a cable with a rope at about upper-chest to face height
- Grip the rope ends with thumbs pointing back (palms facing in)
- Stand tall, slight lean back, core tight, shoulders down and back
- Pull the rope toward your face, elbows high and flared out
- Externally rotate: lead with elbows, finish with hands beside cheeks and knuckles past ears
- Squeeze shoulder blades together; keep neck neutral and don’t shrug
- Control the return slowly; keep tension the whole time
- Use light–moderate weight; prioritize form over load