Posture correction – When it comes to correcting postural problems of the upper spine that can result in kyphosis (or a “hunched back”) this is one of the best exercises out there. Hit this up a few times per week to help correct the deformity. Even if you don’t suffer from the aforementioned postural problem you will still benefit from this move as it will help pull your shoulders back, which will widen your chest.

Main Muscles: Rhomboids, Trapezius


  • Attach two ropes to the same cable
  • Keep your back straight & core right
  • Pull with your elbows high
  • Pull the rope above your head with hands as far apart as possible
  • Use full range of motion

Try these variations: