How to perform it

1. 1

   Attach a rope handle to a low cable pulley and kneel down facing the machine.

2. 2

   Grasp the rope with a neutral grip (palms facing each other) and extend your arms fully in front of you.

3. 3

   Keeping your back straight and core engaged, pull the rope towards your body by retracting your shoulder blades.

4. 4

   Squeeze your shoulder blades together at the end of the movement and hold for a brief pause.

5. 5

   Slowly release the tension and return to the starting position.

6. 6

   Repeat for the desired number of repetitions.

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