Muscles Worked: Back of shoulders (rear delts) upper back (traps, rhomboids) rotator cuffs.

1. Attach a rope to a high pulley on a cable machine. Hold the rope with both hands, palms facing each other.

2. Step back slightly, keep your chest up and elbows high.

3. Pull the rope toward your face, separating your hands as you pull.

4. Squeeze your upper back and shoulders, then return slowly. Repeat for 8–12 reps for 2–3 sets.