Description
High elbow vertical pull to target shoulders and trapezius.
01 · Setup
Set up the movement
- Set the pulley to the down position before starting.
- Stable posture, core braced, shoulders low.
- Comfortable grip with aligned wrists.
- Keep your elbows under control from the start.
02 · Execution
Perform the rep
- Pull by raising your elbows without excessively shrugging your shoulders.
- Mark a short contraction at the top.
- Slowly lower back down to the stretch.
- Maintain continuous tension and control the return to the stretch.
Technique cue
Elbows lead the movement, wrists neutral.
Common mistakes- grip too tight
- shoulders that rise towards the ears
- draw too high
- abrupt return
- let the load return suddenly
Safety notes
Risks of poor execution
- Pulling too high or too tight can overload the shoulder.