Cable High Pull with Rope Attachment

Cable High Pull with Rope Attachment: So führst du sie aus

1. 1Set the pulley to the lowest position and clip on the rope attachment, then grip one end in each hand with a neutral (palms-facing) grip.
2. 2Step back to take the slack out of the cable and stand tall with your feet about shoulder-width apart and knees slightly bent.
3. 3Brace your core, set your chest up, and let your arms hang straight so the rope rests in front of your thighs.
4. 4Pull the rope straight up toward your collarbones, leading with your elbows and driving them high and out to the sides.
5. 5Continue until your elbows are at or slightly above shoulder height and the rope is near the top of your chest.
6. 6Pause briefly and squeeze your shoulders and upper back at the top without shrugging into your neck.
7. 7Lower the rope under control back to the starting position, keeping tension on the cable the whole way down.
8. 8Complete your reps, then step in to relieve the tension before unclipping the rope.

Technik-Tipps

• Keep your elbows higher than your wrists throughout the pull so the work stays on your shoulders rather than your arms.
• Let the rope ends spread apart as you pull to open up the movement and reach the rear and side deltoids.
• Use a moderate weight you can control — this is a higher-rep accessory lift, not a max-effort pull.
• Stand close enough that the cable line stays roughly vertical, so resistance pulls straight down on your shoulders.

Häufige Fehler

• Using too much weight and leaning back to heave the rope up, which turns the movement into a swing and takes tension off the shoulders.
• Shrugging the shoulders up toward the ears instead of driving the elbows out, which loads the neck and shortens the range.
• Letting the elbows drop below the wrists, which shifts the work to the biceps and forearms rather than the delts.
• Dropping the weight quickly on the way down, losing the constant tension that makes the cable version effective.

Häufig gestellte Fragen