Shoulders · Cable
Cable High Pull with Rope Attachment
How to do the cable high pull with rope attachment, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Cable
- Difficulty
- Intermediate
- Logged as
- Weighted reps
- Movement
- VerticalPull
- Mechanic
- Compound
How to do it
Set a cable to its lowest position and attach a rope. Stand facing the stack and grip both ends of the rope with arms extended down. Drive the rope up toward your chin by pulling your elbows high and wide, then lower under control. Keep your torso upright and let your shoulders and upper back do the work.
- 1Feel your side delts and upper traps fire as you pull your elbows high
- 2Lead with your elbows, keeping them above your wrists at the top
- 3Squeeze your shoulder blades and keep your chest tall
Common mistakes
- Don't shrug with momentum or heave the weight up with your back
- Avoid letting your elbows drop below your wrists
- Don't lean back or swing your torso to move the load
Muscles worked
The cable high pull with rope attachment mainly works the side delts and upper traps, with the mid traps, rear delts, biceps, and forearms assisting.
- Side DeltsPrimary
- Upper TrapsPrimary
- Mid TrapsSupport
- Rear DeltsSupport
- BicepsSupport
- ForearmsSupport
- LatsMinor
- Lower TrapsMinor
- Upper AbsMinor
- Front DeltsMinor
Kovo programs the cable high pull with rope attachment for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More shoulders exercises
- How to do the battle rope alternating waves
- How to do the arm circles
- How to do the arnold press
- How to do the resistance band front raise
- How to do the resistance band lateral raise
- How to do the resistance band overhead press
Last reviewed June 2026.