How to perform it

1. 1

   Attach a rope to a cable machine at a high position.

2. 2

   Stand facing away from the machine with your feet shoulder-width apart.

3. 3

   Grasp the rope with both hands, palms facing each other, and bring your hands above your head.

4. 4

   Keep your upper arms close to your head and your elbows pointing forward.

5. 5

   Slowly lower the rope behind your head by bending your elbows.

6. 6

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

7. 7

   Repeat for the desired number of repetitions.

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