1 - Attach a rope handle to a cable pulley set at about upper-chest to face height.
2 - Stand facing the cable machine and grasp one end of the rope in each hand with a neutral grip, thumbs pointing toward you.
3 - Step back until there is tension in the cable, then stand tall with feet about shoulder-width apart and arms extended in front of you.
4 - Brace your core and keep your shoulders down as you pull the rope toward your face, leading with your elbows.
5 - As the rope approaches your face, separate your hands slightly and externally rotate your shoulders so your hands finish near your temples or ears.
6 - Squeeze your rear shoulders and upper back briefly at the end of the movement.
7 - Return the rope slowly to the starting position with control and repeat for the desired number of repetitions.
