How to perform it

1. 1

   Attach a rope handle to a low pulley cable machine.

2. 2

   Lie down on a flat bench facing up, with your head towards the cable machine.

3. 3

   Grasp the rope handle with both hands, palms facing each other, and extend your arms straight up over your chest.

4. 4

   Keeping your upper arms stationary, slowly lower the rope handle towards your forehead by bending your elbows.

5. 5

   Pause for a moment at the bottom, then extend your arms back up to the starting position.

6. 6

   Repeat for the desired number of repetitions.

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