equipment

Cable

sets

3

reps

12-20

rest

45-60 sec

1. Set a pulley to roughly upper-chest or face height.
2. Attach a rope and take one end in each hand with palms facing each other.
3. Step back until the cable is taut and your arms are extended.
4. Stand with one foot slightly forward for stability.
5. Set your shoulders down and brace your midsection.

1. Pull the rope toward your face, separating your hands as it comes in.
2. Keep your elbows high, roughly level with your shoulders.
3. Continue until your hands are beside your ears and the rope is near your face.
4. Squeeze your shoulder blades together briefly at the end.
5. Let the rope travel back out under control until your arms are extended.

Exhale as you pull the rope toward your face, inhale as it returns.

• Keep your elbows high throughout — this is what keeps it a rear-delt movement.
• Pull the rope apart as well as back.
• Keep your torso upright rather than leaning back.
• Use a light weight so the high-elbow position holds.
• Keep your shoulders down away from your ears.

• Letting the elbows drop so it becomes a row.
• Leaning back and using bodyweight to pull the stack.
• Going too heavy and losing the hand separation.
• Shrugging the shoulders during the pull.
• Letting the rope snap the arms forward on the return.

From arms extended forward to hands beside the ears with the rope near your face. Keep the elbows high across the whole range.