Modified High Pull with Pulley Rope on Incline Bench
Incline-supported high pull with a rope that targets the upper back and rear shoulders with constant tension.
ShouldersIntermediateStrengthPull
At a glance
| Muscles worked | Primary: shoulders & upper back. Secondary: traps, rear delts |
|---|---|
| Muscle group | Shoulders |
| Difficulty | Intermediate |
| Type | Strength · Pull |
| Sets & reps | 4 sets × 10-12 reps |
| Estimated calories burned | ~26 kcal |
How to do it
- Sit or lie on an incline bench facing a cable set at a low-to-mid height with a rope attachment.
- Pull the rope upward and outward in a high-pull pattern.
- Squeeze the upper back and rear delts at the top.
- Return with control.
- Repeat for desired reps.
Equipment
- Cable Pulley
- Rope Attachment
- Incline Bench
Coaching tips
Benefits
Incline-supported high pull with a rope that targets the upper back and rear shoulders with constant tension.
Common mistakes
Avoid shrugging excessively or using momentum.
Make it harder
Increase weight or slow the tempo.
Make it easier
Reduce the weight or perform standing.
Breathing
Exhale as you pull, inhale as you return.
Build a workout with this exercise
Plan sessions, track your progress and match your meals to your training, free.
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Beginner · 3 sets × 15-20 repsGeneral fitness and nutrition information, not medical advice. Check with a qualified professional before starting a new exercise or diet plan, especially if you have an injury or health condition.