1 - Stand facing away from a cable machine with the pulley set to the highest position and a rope attachment connected.
2 - Grab the rope with both hands and step forward slightly to create tension in the cable, positioning your elbows bent and raised alongside your head.
3 - Lean slightly forward at the hips for stability, keeping your core engaged and your upper arms close to your ears throughout the movement.
4 - Extend your forearms forward and upward by straightening your elbows until your arms are fully extended in front of you.
5 - Slowly return to the starting position by bending your elbows, allowing the rope to travel back behind your head in a controlled manner.
6 - Repeat for the desired number of repetitions, ensuring your upper arms remain stationary and only your forearms move.
