1 - Set up a cable machine with a rope attachment at face level. Stand facing the machine, and grasp the rope with an overhand grip.
2 - Take a step back, so that you are standing with your arms fully extended and the cable is taut. Your feet should be shoulder-width apart, and your knees slightly bent.
3 - Pull the rope towards your face while keeping your elbows high and wide. Your hands should end up next to your ears.
4 - Pause for a moment at the peak of the movement, then slowly release the rope back to the starting position.
