Stand up straight facing a cable machine with the correct weight selected.
Use the rope handle attachment.
Ensure the handles are fixed around shoulder height or higher.
Reach up and hold a handle in each hand.
Step your legs hip-distance apart and activate your buttock and core muscles.
Looking directly ahead with your neck long, initiate the movement by pulling your shoulder blades back together, while bending your elbows.
Your elbows should bend out to the side so that your upper arm remains horizontal with the floor.
Control the movement as you slowly return to the starting position, straightening your arms and releasing your shoulder blades.
Repeat the movement, keeping your gaze directly ahead.
