1. Set the pulley above your head, at a height where the rope hangs level with your shoulders. Select the weight. 2. Grab both sides of the rope using an underhand grip and take two steps back. Stand with your feet slightly wider than shoulder-width apart. 3. Engage your core and lean back around 20 degrees, with your chest up. 4. Slowly bring the rope towards your face by driving back your elbows, stopping when your hands are level with your face. 5. Throughout the movement, focus on squeezing the shoulders back while opening the chest. 6. Pause before returning back to starting position.

Shoulders, Upper Back, Mid Back

Horizontal Pull