Step 1

Connect the rope attachment and set the cable pulley at the top of the pole. Turn to face the cable pulley and place both hands on the rope with an overhand grip (palms facing down). Standing one step away, plant your right foot on the floor and take a small step backward with your left foot into a split stance, ensuring that your feet are slightly further than shoulder-width apart. Lean back slightly and extend your elbows to bring the rope in front of your face. This is your starting position.

Step 2

Inhale. Exhale. Bend your elbows outwards and, using the muscles in your shoulders and back, bring the rope in towards your face until your hands are by your ears. Avoid “shrugging” your shoulders by squeezing your shoulder blades down and back.

Step 3

Inhale. Extend your elbows to return to the starting position. Repeat for the specified number of repetitions.

Sweat logo

A more empowered you starts with Sweat, and our editorial team is here to bring you the latest fitness tips, trainer recommendations, wellbeing news, nutritional advice, nourishing recipes and free workouts.

Gym-based equipment

Ready to try a workout?

Your first week is on us

We have a feeling you’re going to love Sweat

That's why the first week is on us.