Rope Delt Pull Back

Keeping your core engaged and spine neutral pull the rope towards your neck face sending your elbows out wide.

Rope delt pull back.

This movement also hits the traps rhomboids and biceps. Face pulls on the cable with a rope are another seldom used rear delt move. Here s what you should do. It is usually performed for moderate to high reps at least 8 12 reps per set as part of an upper body or shoulder focused workout.

Keeping your elbows out to the sides exhale as you pull the rope towards your shoulders until your elbows travel passed your back. Grasp both ends of the rope with a pronated overhand grip. The face pull is not a power exercise and it certainly isn t an ego lift. The band face pull is a highly effective rear delt and upper back exercise because it involves 2 of the 3 functions of the rear deltoids horizontal abduction and external rotation of the upper.

Grasp one end of the rope in each hand and step backward until the rope is pulled taut and your arms and shoulders are stretched forward. Step back so you re supporting the weight with arms. How to do the rope rear delt row. Squeeze for a second and release back to starting position.

Don t let the cable pull you back you control the cable it doesn t control you. Changing the angle of pull on cable exercises is as easy as moving the pin and it allows you to slightly alter the recruitment pattern among the muscle fibers. In this video pwa sara willis demonstrates the rear delt rope pull an exercises to work the rear section of your shoulder muscle. Attach a rope to a pulley station set at about chest level.

Stagger your feet for stability put one foot in front of the other. Rope rear delt row is a exercise machine exercise that primarily targets the shoulders and to a lesser degree also targets the biceps and middle back. The only rope rear delt row equipment that you really need is the following. Also consider making slight adjustments to your existing exercises.

The face pull which is also referred to as a high row rope pull and rear delt pull is an intermediate level exercise according to the american council on exercise.