Place a cable pulley at the lowest position, attach a rope handle, grip both ends of the rope so that the thumbs are pointed up to the ceiling, kneel down and place the left foot forward with right knee behind the body keeping the right side of body next to the machine. Keep the back straight while pulling the rope up to the chest then pressing it up in front of the left shoulder. Keep the hands close together (do not allow the upper body to move while bringing the rope across the body.) At the top of the movement pause for one second before slowly reversing the motion to return the weight to its original starting position.

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