Let’s Train

Works

• Back of the shoulder · posterior deltoid
• Upper back · trapezius and rhomboids
• Neck · deep neck flexors and upper trapezius

Needs

Cable machine

Setup

Set a cable pulley at about head height with a rope on it. Hold the rope with both hands, palms facing down. Step back until your arms are straight.

Steps

1. Pull the middle of the rope toward your face.
2. Spread your hands apart as they come in, so they finish beside your ears.
3. Hold for a moment.
4. Let your arms straighten slowly.

Breathing

Breathe in as you lower. Breathe out as you pull.

Where you feel it

Behind your shoulders and between your shoulder blades.

Common mistakes

• Leaning back to pull.
• Pulling to the chest instead of the face.

When to stop