Attach a rope to a cable pulley set at about face height and grasp an end in each hand with an overhand grip, palms facing down.
Step back to create tension, stand with feet shoulder-width apart, a slight knee bend, and arms extended toward the pulley.
Pull the rope toward your face, flaring your elbows out and back while separating the ends, until your hands are beside your ears and your shoulder blades squeeze together.
Slowly extend your arms back to the starting position with control. Repeat for the desired number of repetitions.
Form tips
Exhale as you pull toward your face and inhale as you return.
Lead with the elbows and keep them high to target the rear deltoids and upper back.
Use a light-to-moderate weight and avoid shrugging or leaning back to keep tension on the rear delts.
