Skip to content
- Adjust the cable pulley to about upper chest or shoulder height while seated.
- Sit on a bench or seat directly facing the cable machine.
- Attach a rope handle and grasp each end with a neutral (thumbs-up) grip.
- Sit tall with your feet flat on the ground, spine neutral, and arms extended in front of you.
- Pull the rope towards your face by driving your elbows out wide and back, keeping them at or slightly above shoulder height.
- Focus on squeezing your shoulder blades together at the end of the movement.
- Keep your trunk upright and avoid leaning back.
- Slowly return to the start position, controlling the movement throughout.
