Fysiqal

Isolation · Beginner

Cable Pull-Apart

Isolation isolation exercise using cable.
Movement pattern
Isolation
Difficulty
Beginner
Equipment
Cable
Mechanics
Isolation
Sides
Bilateral
Main plane
Transverse

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How to do the Cable Pull-Apart

Cues reviewed by Kwabena Osei on

Setup

Stand facing the machine (or holding a band) with arms extended straight out in front of you at shoulder height, one handle in each hand.

  1. Pull your hands apart out to your sides, squeezing your shoulder blades together at the end of the movement.

  2. Keep your arms straight throughout -- this is a shoulder/upper-back movement, not an elbow-flexion one.

  3. Return under control to the starting position.

Common mistakes

  • Bending the elbows to help pull the handles apart instead of keeping the arms straight.

  • Using momentum/a quick jerk instead of a controlled squeeze-and-return.

Muscles worked

Primary

Secondary

How the knowledge graph models this movement

Each joint action, with the role and emphasis the graph assigns each muscle. These are qualitative anatomical labels, not measured muscle activation.

  • Shoulder horizontal abductionprimary action

    Posterior deltoid (prime mover, high emphasis); Infraspinatus (synergist, low emphasis); Teres minor (synergist, low emphasis)

  • Scapula retractionsecondary action

    Rhomboids (synergist, high emphasis); Trapezius (synergist, high emphasis); Trapezius (synergist, moderate emphasis)

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Educational content only — not medical advice. Consult a qualified professional for individual guidance, especially around injury, pregnancy or medical conditions.