How to do it
Hold the fully extended position for one second before returning.
- 1
Attach a rope handle to the high pulley of a cable station.
- 2
Kneel down facing away from the machine, rope handle in both hands.
- 3
Start with your hands beside your head, elbows bent.
- 4
Extend your arms, pushing the rope down until your arms are fully extended.
- 5
Return to the starting position with control.
- 6
Repeat for the desired number of repetitions.
Expert tip
Keep your core engaged and maintain a straight line from your knees to your shoulders to prevent using your body weight to assist in the movement.
Common mistakes
- ✕Flaring the elbows outward away from the head
- ✕Jutting the chin forward during extension
- ✕Bending the wrists back at full extension