How to do it
- Hold the rope with the thumbs pointing back towards you and step back until the arms are straight.
- Stand tall with the ribs down.
- Pull the rope towards the forehead, splitting the ends apart and keeping the elbows high.
- Finish with the hands beside the ears, then return slowly.
Common mistakes
- Pulling the rope to the chest with low elbows.
- Leaning back to move more weight.
- Rushing the return.
Breathing and tempo
Breathe out as you lift and in as you lower. Lift in about 1-2 seconds, pause briefly where the muscle is shortest, and lower in 2-3 seconds.
Make it harder or easier
Harder: More load or a 2-second hold.
Easier: Band pull-apart.
Sets and reps
Beginners: 2-3 sets of 10-15 reps, stopping 2-3 reps short of failure.
Building muscle: 3-4 sets of 10-20 reps, stopping 0-2 reps short of failure.
Safety
- Keep the load moderate; this is a shoulder-health exercise, not a strength test.
Swaps
Full gym: Rear delt fly, Band pull-apart