SETUP: Set a cable station to slightly higher than shoulder level. Most gyms don’t have a long rope, so use TWO ropes, pulling them all the way through to create your own long rope (see video demo). Take an underhand-grip of the rope. Your thumbs should be in a ‘thumbs up’ position. Get into a split-stance for balance, and pin your shoulders back to avoid rounding of the upper back.
LIFT: Move the weight by pulling your elbows and hands back towards your shoulders, squeezing the rear delts and upper back.
TIP: Too many people get this exercise DEAD WRONG by just rowing the rope towards themselves. Look at the video, look at my HANDS. I don’t just row my elbows back, I take my hands back, too. This means you’re hitting the rear delts and the rotator cuff. To nail this move, start using your thumbs as a guide – you should be unable to see them at the end of the rep.