High Rows with Rope

This movement will target the rear delt, lat and rhomboid muscles. Start by using a rope attachment at the cable crossover. Hold rope with palms facing out, in a split stance, with chest up and lower back arched. Pull attachment toward face and squeeze shoulder blades. Activation of the rear delt is relative to the height of the elbow. When the height of the elbow is below the height of the shoulder in the plane of motion, you are also using lats.