Exercise guide
Cable High Pull With Rope Attachment
- Beginner
- Compound
- Rep-based
- Back
- Shoulders
This compound movement targets the upper back, rear deltoids, and biceps, making it excellent for improving posture and building shoulder width. By pulling the rope toward the upper chest with high elbows, you maximize trapezius and deltoid activation.
Reviewed by the Crucible team · Updated June 2026
Muscles worked
Setup
- Set the cable pulley to a low position (around knee or shin height) and attach the rope.
- Stand facing the machine with feet shoulder-width apart or in a slight staggered stance for better stability.
- Grasp the rope with a neutral grip (palms facing each other) and step back until there is tension on the cable.
- Stand tall with your chest up, shoulders back, and a slight bend in your knees.
How to do it
- Exhale as you pull the rope toward your upper chest or chin, leading the movement with your elbows.
- Flare your elbows out and up so they finish higher than your wrists at the top of the movement.
- Pull the ends of the rope slightly apart as you reach the top to maximize rear delt and trap engagement.
- Inhale as you slowly lower the weight back to the starting position with a controlled 2-second tempo.
Form checklist
- Keep your elbows higher than your wrists at the peak of the movement.
- Maintain a neutral spine and avoid leaning back or using momentum to pull.
- Keep your core engaged to prevent your lower back from arching.
- Ensure the movement is driven by the shoulders and elbows rather than just the hands.
Pro tips
- Focus on 'pulling the rope apart' at the top of the rep to intensify the contraction in your rear delts and mid-traps.
- Imagine there are strings attached to your elbows pulling them toward the ceiling to ensure proper mechanics.
Make it harder
- Add a 2-second pause at the peak of the contraction to increase time under tension for the traps.
- Perform the eccentric (lowering) phase over a 4-second count to maximize muscle fiber recruitment.
Frequently asked
- What muscles does the cable high pull with rope attachment work?
- The cable high pull with rope attachment primarily targets the trapezius, and also works the lats and rhomboids as secondary muscles.
- What equipment do you need for the cable high pull with rope attachment?
- The cable high pull with rope attachment uses cable and rope.
- Is the cable high pull with rope attachment good for beginners?
- Yes. The cable high pull with rope attachment is a beginner-friendly movement and a strong foundation to build on.