• Adjust the cable height to face level • Grip: Hold the end of the rope with palms facing each other • Position preparation: Chest out, core tight, slightly lean back to maintain tension • When pulling: Elbows should be above shoulder level, pulling the ends of the rope out to the sides until they reach ear level • Important: Lead with the elbows, focus on external rotation of the shoulders and stimulating the rear deltoids • Return: Control slowly, maintain a retracted scapula position • Repetitions: 12-15 times, use light weight → feel it in the rear deltoids & lower trapezius