Setup & Positioning
Cable:
"Set a rope attachment on a cable machine at upper chest to eye level. Grab the rope with an overhand grip, thumbs pointing toward you. Step back until there’s tension in the cable, feet shoulder-width apart, and core braced."
Band:
"Anchor a resistance band at about upper chest to eye level. Grab the ends with the same overhand grip, step back to create tension, and set your stance."
Key point: “Start with your arms straight and shoulders pulled down—avoid shrugging before you pull.”
Execution
"Pull the rope or band toward your face by driving your elbows up and out, separating your hands as they approach your ears. Keep your wrists in line with your forearms and avoid letting them collapse inward. Squeeze your shoulder blades together at the end, then slowly return to the start with control."
Where You Should Feel It
- Rear delts working to pull and stabilize
- Traps and rhomboids between the shoulder blades
- Rotator cuff muscles assisting in shoulder external rotation
Where You Shouldn’t Feel It
- Neck strain from shrugging
- Lower back from leaning excessively
- Wrist discomfort from poor grip position
Breathing
"Exhale as you pull toward your face, inhale as you return to start."
Common Mistakes to Avoid
- Pulling with your biceps – Focus on elbows leading the movement.
- Letting shoulders shrug toward your ears – Keep them down and back.
- Using momentum – Move slowly to protect the shoulders.
- Pulling too low – Aim for your upper face or forehead level.
