Attach a rope to a cable machine at upper-chest or face height
Stand facing the machine and grab the rope with both hands, palms facing each other
Step back to create tension with arms extended
Set your feet shoulder-width apart and brace your core
Pull the rope toward your face
Keep your elbows high and out to the sides
Separate the rope ends as you pull
Squeeze your shoulder blades together at the end of the movement
Pause briefly at the top
Slowly return to the starting position with control
Keep your neck neutral and avoid shrugging your shoulders
Use a light to moderate weight
Repeat for the desired number of reps