Step 1

Step 1

Put the weight stack to the lowest height, attach rope handles, brace your feet, bend your knees slightly and clutch the end of the rope with your palms facing each other..

Step 2

Step 2

Keeping your body bolt upright, pull the rope so that your hands end near your ears and the center of the rope just short of your nose. To do this you have to rotate your lower arms up and then out. At the end of the movement squeeze your shoulder blades together.