Sit down on a flat bench that is set up about two feet away from the cable apparatus directly in front of the weight stack. Grab the rope with your thumbs towards you and in contact with the bulges at the end of the rope. This is your starting position.
Pull the weight in towards your upper chest line while keeping your back straight and elbows tucked in as close to your body as you can. You will need to brace yourself with your legs as the force of the weight tries to tip you forward. After the rope reaches your chest, release the weight back down and repeat the entire movement for the desired or prescribed number of repetitions.
Perform this exercise in a smooth and fluid motion
Keep your back straight at all times
Don't extended your arms completely on the downward portion of the movement; you should maintain some tension for optimal movement efficiency
SPECIAL NOTES & LEVEL of DIFFICULTY VARIATIONS
To increase the level of difficulty, slow down the movement or increase the weight.
This is a shaping exercise. In other words, it's not for packing slabs of muscle onto your back. This exercise needs to be done with a moderate weight and needs to be executed perfectly so that it hits the intended muscle group - your upper lats.
Keep in mind that with this exercise the key is to keep your back as straight as possible. No hunching over!