PrimarySecondaryNot worked
This movement mainly trains shoulders, and also recruits Chest, Triceps.
The high rope row loads the rear delt and the shoulder's external rotators, elbows high. It is the direct counterweight to pressing volume, which pulls the shoulder forward.
Fifteen to twenty reps, moderate load, tempo held. Two to four sets a week is enough to balance a press-heavy program.
Pulling with the elbows low, against the torso. The movement reverts to a lat row and loses everything that made it rear-shoulder work.
The variants REPWIND's catalogue carries, under the name the app shows:
No other variant of this movement in the catalogue.
The journal, the anatomical map and all 257 catalogue exercises — free to start.