STARTING POSITION:
Select the appropriate resistance on the weight stack. Stand straight with your feet shoulder width apart. There should be a cable with a rope that is attached to a high pulley. Grab it at shoulder width apart and with your elbows at 90º Keep the elbows close to the body. Contract your pelvic floor and core while keeping your chest up.
MOVEMENT:
Contracting your triceps, fully extend your elbows as you bring each side of the rope to the side of your thighs while you exhale. Make sure you only move the forearms. Return to the starting position in a smooth movement while you inhale. The moving weights should not touch the rest of the stack.
TIPS: The exercise key is quality over quantity. The trick is to perform the exercise using proper form.
