Rope Pull Exercises (KNOW THE DIFFERENCE!) If you sit on the floor in front of a cable pulley and use a rope attachment, your posture and pulling angle will shift the muscle emphasis: Sit upright or lean slightly forward and pull down — this targets the lats and teres major. Lean back and pull toward your lower chest — this shifts emphasis to the traps. Lean back, internally rotate your arms and pull toward your forehead — this targets the rear delts. Size & Shred Training program 👉🏻 deltaboli