Step 1

Connect the rope attachment and set the cable pulley at the middle of the pole. Turn to face the cable pulley and place both hands on the rope. Standing one step away, plant your right foot on the floor and take a small step backwards with your left foot into a split stance, ensuring that your feet are slightly further than shoulder-width apart. Lean back slightly and extend your elbows to hold the rope with an overhand grip (palms facing down) in front of your chest. This is your starting position.

Step 2

Inhale. Exhale. While maintaining a proud chest, bend your elbows to pull the rope in towards your chest. As you pull the rope toward you, rotate your wrists outward so that your hands finish the movement in a neutral grip (palms facing in). You should feel a small squeeze between your shoulder blades.

Step 3

Inhale. Extend your elbows and rotate your wrists inward to return to the starting position. Repeat for the specified number of repetitions.

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