Exercise Instructions:

  1. Set a cable pulley to a high placement and attach a long rope. If you don’t have a long rope, attach two normal ropes then pull them all the way through to create your own long rope (see I’ve done this in the video).
  2. Get on the floor with your head near the cable station.
  3. Move the rope towards your face by pulling your elbows down to the ground, separating your hands in the bottom half of the rep.
  4. This is a great exercise for improving recruitment/mobility of the rotator cuff muscles, as the floor acts as a target. I’m trying to get my elbows AND my hands to hit the ground (see video). This will improve posture, and also improve performance in the STANDING version of this exercise.

Muscles Worked: