Ensure the pulley is at its highest point and grasp the rope or handle with both hands overhead.
Slowly turn your body around 180°, keeping the rope above your head with your elbows close to your ears, until you are facing away from the machine.
Maintain a good posture and lunge away from the machine.
At the same time, pull your arms down, keeping elbows straight, until your hands are in front of your shoulders.
Hold briefly and then return to the starting position.
Repeat on the opposite leg.
