A corrective exercise that targets the rear deltoids and upper back muscles, improving posture and shoulder health through controlled pulling movements.
Sit at a cable machine with the pulley set at eye level. Grasp the rope attachment with both hands, palms facing each other. Pull the rope toward your face, separating your hands and bringing them to your temples while squeezing your shoulder blades together. Return to the starting position with control.
Sit at the cable machine with the pulley at eye level, arms extended holding the rope attachment with palms facing each other.
Rope pulled to face level with hands separated at temples, shoulder blades squeezed together, maintaining proper posture.
Pull to your face, separate hands, squeeze shoulder blades, keep chest up
Using momentum, pulling too low, not separating hands, poor posture
Increase weight, add tempo changes, try single-arm variations, or use different attachments.
Use lighter weight, focus on form, reduce range of motion, or use resistance bands.
Maintain proper form to avoid shoulder strain. Stop if you experience pain in shoulders, neck, or upper back. Keep your core engaged throughout the movement.