Cable Rear Delt Rope Pulls

SHOUDERS - Standing Cable Rear Delt Rope Pulls

  1. Pin the cable level at the highest setting, pin a suitable weight, position yourself in the front of the rack and take hold of the rope with an overhand grip. In doing so, you may have the ball at the end of the rope handle either inside or outside of the wrist. Inside will restrict the movement more; outside will allow more elbow flare. Go with what feels more comfortable. 
  2. Keep your core tight, back straight and your feet flat on the floor. Your arms are extended out in front of you, angled slightly upwards toward the pulley and elbows flared outward. Leaning back slightly can help the movement. This is the starting position. 
  3. From the starting position, move your elbows backward to full retraction and the cable toward your upper chest over 1-2 seconds. Breathe out as you lift and pause at the end point of the motion for a second. Through the movement, your torso should remain almost stationary. 
  4. Reverse the cable forward until the arms reach full extension over 1-2 seconds as you breathe in and return to the starting position.