How to perform it

1. 1

   Attach a rope to a high pulley and adjust the incline bench to a comfortable angle.

2. 2

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

3. 3

   Grasp the rope with an overhand grip and extend your arms straight overhead.

4. 4

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

5. 5

   Lower the rope behind your head by bending your elbows until your forearms touch your biceps.

6. 6

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

7. 7

   Repeat for the desired number of repetitions.

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