A Typical Session
16 Min
Warm-up
3m
Main Set
10m
Cooldown
3m
5 kcal
/ min (est.)
4 × 15
sets × reps
Why this exercise
Difficulty: Beginner
Essential for shoulder health and building the often-neglected rear delts.
StrengthCoreEndurance
Workout Intensity
Est. burn rate
Low
Med
High
Sets
4
Reps
15
Rest
45s
How to Perform
- 1.Set cable at face height with rope attachment.
- 2.Pull rope toward your face, separating hands.
- 3.Squeeze shoulder blades together at the end.
- 4.Return with control.
Pro Tips
- •Pull to your ears, not your chest.
- •External rotate at the end.
- •Use light to moderate weight.
Equipment
Cable Machine · Rope Attachment
Safety
Don't use too heavy weight.
Quick Notes
- •Perform with controlled tempo.
- •Use a mat if wrists are sensitive.
- •Track progress and increase reps slowly.