How to perform it

1. 1

   Attach a rope to a cable machine and set it to the lowest position.

2. 2

   Lie on the floor facing up, with your head towards the cable machine.

3. 3

   Hold the rope with both hands, palms facing each other, and extend your arms straight up towards the ceiling.

4. 4

   Keep your upper arms stationary and slowly lower the rope towards your forehead, bending your elbows.

5. 5

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

6. 6

   Repeat for the desired number of repetitions.

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