1. Setup:
- Attach a rope to the high pulley of the cable machine.
- Adjust the weight on the machine to a manageable level for your fitness level.
2. Positioning:
- Stand facing the cable machine with your feet shoulder-width apart.
- Grasp the ends of the rope with both hands, using an overhand grip (palms facing down).
- Step back slightly so that there is tension in the cable but not so much that you are straining.
3. Starting Position:
- Stand tall, keeping your shoulders back and chest up.
- Bend your elbows slightly and hold the rope in front of your body at about waist height.
4. Movement:
- Initiate the movement by pulling the rope towards your face, bending your elbows and keeping them high.
- As you pull, focus on squeezing your shoulder blades together and activating your upper back muscles.
- Continue pulling the rope until your hands are near your face or slightly above shoulder height.
5. Return:
- Gradually lower the rope back to the starting position, allowing your arms to extend fully without locking your elbows.
- Maintain control throughout the movement to avoid using momentum.
6. Repetitions:
- Aim for 10-15 repetitions, depending on your fitness level. Rest for 30-60 seconds between sets.
7. Tips:
- Keep your core engaged throughout the exercise to maintain stability.
- Focus on controlled movements rather than fast jerks to maximize muscle engagement and prevent injury.
- Adjust the weight as necessary to ensure you can perform the exercise with good form.
