Train.exerciseLibrary.primaryMuscles

• Posterior deltoid
• Rhomboids

Secondary muscles

• Middle trapezius
• Rotator cuff muscles
• Biceps brachii

Technique

• Set the cable at upper-chest to face height.
• Grip the rope with thumbs toward you.
• Pull toward the face while driving the elbows outward and back.
• Squeeze the shoulder blades at the end of the movement.
• Return slowly with control.

Common mistakes

• Using too much weight and losing form.
• Pulling with the arms only, not the upper back.
• Shrugging the shoulders upward.
• Incomplete range of motion.

Special recommendations

• Think about separating the hands at the end of the pull.
• Keep the chest lifted throughout.
• Use moderate load — quality of contraction matters most.

When to use

• Shoulder health and posture.
• Rear deltoid development.
• Balancing pressing-heavy programs.

Consider modifications if

• Moderate shoulder pain occurs during pulling movements.
• Moderate upper-back discomfort increases with loading.
• Proper technique cannot be maintained throughout the exercise.

In these situations, consider reducing load, adjusting technique, choosing an alternative exercise, or consulting a qualified professional.

Experience level

• Beginner
• Intermediate
• Advanced