How to do it
Squeeze the rope firmly and wrap your thumbs fully around it.
- 1
Sit on the floor in front of a cable machine with your legs extended and a rope attachment connected to the low pulley.
- 2
Grasp the rope with both hands and sit up straight with a slight bend in your knees.
- 3
Pull the rope towards your waist, driving your elbows back and squeezing your shoulder blades together.
- 4
Slowly extend your arms back to the starting position, maintaining tension on the cable.
- 5
Repeat for the desired number of repetitions.
Expert tip
Keep your back straight and chest up throughout the movement to fully engage your back muscles.
Common mistakes
- ✕Rocking the torso backward to pull the rope
- ✕Rounding the shoulders forward at extension
- ✕Curling the wrists during the pull