How to perform it

1. 1

   Attach a rope attachment to a high pulley on a cable machine.

2. 2

   Stand facing the machine with your feet shoulder-width apart and a slight bend in your knees.

3. 3

   Grasp the rope with an overhand grip, palms facing each other.

4. 4

   Keep your elbows close to your sides and your upper arms stationary throughout the exercise.

5. 5

   Exhale and push the rope downward by extending your elbows until your arms are fully extended.

6. 6

   Pause for a moment, then inhale and slowly return to the starting position by allowing your elbows to flex.

7. 7

   Repeat for the desired number of repetitions.

Also available in 9 other languages.

Similar exercises

Bench Dip (Knees Bent)

upper armsbody weight

Body-up

upper armsbody weight