1 - Set up a cable machine with a rope attachment at approximately face height or slightly above.
2 - Grasp both ends of the rope with an overhand grip, thumbs pointing toward you, and step back until there is tension in the cable.
3 - Stand with feet shoulder-width apart, core braced, and a slight lean back to counterbalance the weight.
4 - Begin the pull by driving your elbows out and back, pulling the rope toward your face so that your hands split to either side of your head.
5 - At the end of the movement, externally rotate your shoulders so that your upper arms are parallel to the ground and your forearms point upward, forming a 'W' shape.
6 - Hold the contracted position for a brief pause, squeezing your rear deltoids and upper back muscles.
7 - Slowly return the rope to the starting position in a controlled manner and repeat for the desired number of repetitions.
