Set a cable pulley to upper-chest or face height and attach a rope handle.
Grip the rope with an overhand grip, thumbs pointing toward you, and step back to create tension.
Stand with feet shoulder-width apart and a slight lean backward for stability.
Pull the rope toward your face by driving your elbows back and outward, separating the rope ends.
Squeeze your rear delts and upper back at the end of the movement with your hands beside your ears.
Slowly extend your arms to return to the starting position with full control.
| Level | Sets & Reps | Goal Focus |
|---|---|---|
| Beginner | 3 sets of 15-20 reps | Form mastery, neural adaptation |
| Intermediate | 4 sets of 12-15 reps | Hypertrophy, moderate loading |
| Advanced | 4 sets of 15-20 reps | Strength, high intensity/volume |