Row to Shoulder Press with Cable Rope
Seamless transition from row to press trains the whole upper body in one fluid move
ShouldersBeginnerStrengthPull-Push
At a glance
| Muscles worked | Primary: Shoulders, Back. Secondary: Triceps, Biceps, Core |
|---|---|
| Muscle group | Shoulders |
| Difficulty | Beginner |
| Type | Strength · Pull-Push |
| Sets & reps | 4 sets × 20 reps |
| Estimated calories burned | ~100 kcal |
How to do it
- while facing a pulley with a rope attachment
- pull the rope towards you then upward in one smooth movement
Equipment
- pulley optional
Coaching tips
Benefits
Seamless transition from row to press trains the whole upper body in one fluid move
Common mistakes
Disconnecting the movements; losing elbow path from row to press
Make it harder
Increase resistance; add tempo; slow the transition
Make it easier
Break into two separate movements
Breathing
Exhale during the pulling motion
Build a workout with this exercise
Plan sessions, track your progress and match your meals to your training, free.
Try it free in BmarchaiMore shoulders exercises
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Intermediate · 5 sets × 3-5 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.