Set the rope (s) to hip width, slightly push the chin forward, and lift the chest. 1) When slightly bending forward, bring the elbows back and together to prevent them from flaring out. 2) When standing straight, think of opening the center of the chest, shift your weight back, and pull with the feeling of the chin and chest sticking out forward. In a lifted chest position, only use the maximum range of motion. For the grab, keep the palms facing up, wrap the wrists inward at shoulder width, slightly bend the knees, lean the upper body forward, and pull the cable from below, along the thighs towards the lower abdomen while retracting the shoulder blades. *Caution: If the trapezius and arms are engaged, do not force it; lower the weight.