<ul>
<li>Attach a rope handle to the high pulley of a cable machine.</li>
<li>Sit on the bench or seat with your thighs secured under the pads and feet flat on the floor.</li>
<li>Grasp the rope with both hands, using an overhand grip (palms facing down) and keep your arms fully extended in front of you.</li>
<li>Lean back slightly at the hips, keeping your back straight and chest up.</li>
<li>Pull the rope down towards your upper chest, separating the ends of the rope as you pull. This engages your lats and the rear deltoids.</li>
<li>Focus on squeezing your shoulder blades together and keeping the movement controlled.</li>
<li>Pause briefly when the rope reaches your upper chest, then slowly extend your arms back to the starting position, allowing the rope to rise back up.</li>
<li>Repeat for the desired number of repetitions, ensuring smooth and controlled movement throughout.</li>
</ul>