<ul>
<li>Attach a rope handle to a low pulley on a cable machine.</li>
<li>Stand facing the machine, feet shoulder-width apart, with the rope handle gripped in both hands using a neutral grip (palms facing each other).</li>
<li>Step back slightly to ensure the cable is taut.</li>
<li>Stand upright with your arms fully extended and the rope hanging in front of you.</li>
<li>Keep your core engaged and your shoulders pulled back.</li>
<li>Begin by pulling the rope upward and outward toward your upper chest.</li>
<li>Lead with your elbows, keeping them higher than your hands throughout the movement.</li>
<li>Continue pulling until your elbows are in line with your shoulders or slightly higher.</li>
<li>Hold the top position for a brief moment, squeezing your shoulder blades together.</li>
<li>Slowly lower the rope back to the starting position with control, maintaining tension in your muscles.</li>
</ul>
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