Stand up straight facing a cable machine with the rope handle attached.
The pulley should be positioned around chest height or slightly lower.
Hold the ends of the rope attachment in each hand in an overhand grip.
Take a couple of steps backwards to pick up some tension in the cable.
Stand with your feet slightly wider than hip-width apart and ensure your neck is long.
Soften your knees and activate your core.
Begin the exercise by pulling your shoulder blades back together.
Continue the movement by bending your elbows out to your sides, bringing your hands to your face.
Ensure your elbows remain higher than your hands.
Do not allow your lower back to arch.
Rotate your forearms up so that your hands travel over your head.
Control the movement as you allow your arms to de-rotate, straighten, and then your shoulder blades to round again.
Repeat this movement.