Sit down on the floor in front of the cable apparatus and brace your feet up against the bottom cross rail. Grab the rope with your thumbs closest to you and get ready for the initial pull. This is your starting position.
Pull the rope toward your mid-section while keeping your back straight and elbows tucked in as much as you can. Then, release it back to the starting position. Don't extended your arms fully on the way back because you should always keep tension in your arms for maximum movement efficiency.
Finally, repeat 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 negative (release back) portion of the movement
Don't allow the weight to jerk your arms back too fast as this may result in shoulder or lower back injury; always be in control of the weight
SPECIAL NOTES & LEVEL of DIFFICULTY VARIATIONS
To increase the level of difficulty, slow down the movement or increase the weight resistance.