Getting Started

• 1

  Stand facing a cable machine with a rope attachment, and adjust the cable height to be at about chest level.

• 2

  Grasp the rope with an overhand grip, with your hands shoulder-width apart.

• 3

  Step back from the machine to create tension in the cable.

• 4

  Keep your core engaged and your upper body still, and push the rope down towards your hips.

• 5

  Keep your elbows close to your sides, and focus on using your tricep muscles to move the weight.

• 6

  Slowly release the rope back to the starting position, and repeat for desired reps.