Cable High Pull with Rope Attachment - How to Perform, Muscles, Variants | SatisFIT Skip to main content

Cable High Pull with Rope Attachment

Step by step instructions, muscle activation and variants for the Cable High Pull with Rope Attachment.

MediumRear shouldersTrapezius

About this exercise

The cable high pull with rope attachment targets the rear deltoids and upper traps by pulling a rope from a high cable pulley toward the face or upper chest. The exercise develops posterior shoulder strength and scapular retraction, making it an excellent complement to pressing movements. Using the rope allows each hand to travel independently, ensuring balanced muscle activation.

How to Perform

  • Attach a rope handle to the high pulley of a cable machine
  • Stand facing the machine, feet shoulder-width apart, and grasp one end of the rope in each hand
  • Extend your arms toward the cable and set your shoulders back and down
  • Pull the rope toward your face by driving your elbows out and back, keeping them above shoulder height
  • Squeeze the rear delts and upper traps at the peak of the movement
  • Slowly return to the starting position under control
  • Repeat for the desired number of reps

Muscle Activation

Primary
Rear shouldersTrapezius
Secondary
BicepsSide shoulders

Common Mistakes

Common mistakes content is coming soon.

About the Cable High Pull with Rope Attachment

The Cable High Pull with Rope Attachment is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.

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