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Body Part: Shoulders, Back, Arms
Equipment: Cable Machine, Rope
Step 1: Position the cable slightly above the head and grasp the rope with the thumbs pointing toward you. Stand tall with your feet slightly staggered and toes pointing straight ahead. Draw your abs.
Step 2: Pull the cable toward your face by bending your elbows out to the side and pinching your shoulder blades together attempting to drive your fists by your ears.
Step 3: Reverse the pattern and return to the starting position.
Step 4: Repeat. Maintain posture throughout. Avoid jutting the chin forward, arching the lower back, letting the ribs flare, or shrugging the shoulders.