Set up a flat bench about a foot and a half away from the cable apparatus. Lie down and grab the rope at the ends with your arms fully extended above your head. This is your starting position.
Pull the rope all the way until it is above your mid-section. Then, release it back down to the original starting position.
Repeat entire movement for the desired or prescribed number of repetitions.
DO
DON'T
Perform this exercise in a smooth and fluid motion
Don't allow the weight to jerk your arms on the way back as this may result in shoulder injury; always control the weight and lower it smoothly
SPECIAL NOTES & LEVEL of DIFFICULTY VARIATIONS
To increase the level of difficulty, slow down the movement or increase the weight.
The pre-requisite for executing this movement correctly is to set up the flat bench properly. You don't want to be too close as that will result in your hands hitting the weight stack. Also, you don't want to be too far because then the angle of the pull will change and will not target your back as much (will target your triceps more).
Thus, depending on how long your arms are, you want to set up so that once your arms are fully stretched out you still have another foot left between you and the weight stack.
