Cable with rope
Pulling a rope toward the face while rotating the hands back trains the rear delts, mid traps and external rotators together.
| Muscle | Role | Action |
|---|---|---|
| Posterior deltoid | Primary | Extends, horizontally abducts and laterally rotates the arm |
| Middle trapezius | Primary | Retracts the scapula (pulls the shoulder blades together) |
| Rhomboids | Secondary | Retract, elevate and downwardly rotate the scapula |
| Infraspinatus | Secondary | Laterally rotates the arm and stabilises the shoulder joint |
| Teres minor | Secondary | Laterally rotates the arm and stabilises the shoulder joint |
| Lower trapezius | Secondary | Depresses and upwardly rotates the scapula |
Primary muscles are the prime movers; secondary muscles assist or stabilise. The balance shifts with grip, stance, range of motion and technique.