Proper Positioning
Set the rope on the cable system one notch above the head
Grab the rope with an overhand grip with the rope's ends next to the thumb and index finger
Bring the shoulders down by relaxing the upper traps
Take a couple of steps back for full ROM (range of motion)
Contract the abs and squeeze the glutes to maintain stability
Feet about shoulder to hip-width apart for comfort and stability
Proper Technique
Isolate the posterior deltoids (rear shoulders), using the arms as support
Pull the rope towards the face while keeping the elbows high and out
Near peak contraction squeeze the shoulder blades together and hold
The rope's ends should be right above the ear
Return the weight to starting position in a controlled manner
Essential Tips
Do not use momentum
Avoid arching or rounding the back
Use a weight that is easy to handle
Pull with the rear shoulders, not with the arms, rhomboids, or trapezius
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