Set a cable pulley to upper-chest or face height
Attach a rope handle
Stand facing the machine and grab the rope with both hands, palms facing each other
Step back until the cable is taut
Brace your core and keep your chest up
Pull the rope toward your face
Lead with your elbows and keep them high
Separate the rope ends as you pull
Squeeze your shoulder blades together at the end of the movement
Pause briefly at the top
Return the rope slowly to the starting position
Keep your neck neutral and avoid shrugging
Use a controlled weight that lets you maintain form
Repeat for the desired number of reps