- Kneel facing the cable, holding the rope overhead with straight arms.
- Hinge forward slightly while keeping your core braced.
- Pull the rope toward your thighs without bending your elbows.
- Slowly return the rope overhead until your lats are fully stretched.
- Stand between high cables, holding the handles in each hand.
- Pull both elbows downward and inward toward your sides.
- Squeeze your lats, then slowly extend your arms outward.
- Stand between high cables with both arms extended outward.
- Pull the handles downward and inward while keeping your elbows nearly straight.
- Squeeze your lats, then slowly return to the starting position.
- Kneel in between high cables, holding the handles.
- Face forward with palms facing upward.
- Pull your elbow in toward your rib cage, extend your elbow, then pull with the other arm.
