Set the incline bench about one foot away from the cable apparatus. The backrest should be at a 45 degree angle. Sit down facing the weight stack and grab the rope extension with your palms facing down and the rope end-nubs on the outer sides of your palms. Keep your arms straight out and get ready for the initial pull. This is your starting position.
Pull the weight in toward the center of the incline bench back rest. Focus on trying to spread the rope as you pull it towards you. Then, release the weight back to its original start position. Try not to let the weight pull your arms completely straight on the way back because you should always keep tension in your arms throughout this exercise.
Repeat entire movement for the desired or prescribed number of repetitions.
Perform this exercise in a smooth and fluid motion
Don't extended your arms completely when releasing the weight back
SPECIAL NOTES & LEVEL of DIFFICULTY VARIATIONS
To increase the level of difficulty, slow down the movement or select a heavier weight on the weight stack.
This exercise may feel somewhat unusual to execute. However, after a few weeks it will feel quite natural as you get used to the movement.
The initial set-up of the bench and proximity to the weight stack is very important. You will need to spend a few minutes trying to get the set-up right. The positioning of the bench will depend on your height and the length of your arms. Thus, the distance between the weight stack and the bench will be further away for those who are tall and have long arms.