Place a cable pulley at the highest position, attach a rope handle, grip both ends of the rope so that the thumbs are pointed up to the ceiling, and lower body into a kneeling position. Kneel so that the left knee is on the floor and the right foot on the ground keeping the pulley on the right side of the body. Keep the back straight while pulling the rope down to the chest then pushing it down in front of the left hip and turning the hands away from each other (do not allow the upper body to move while bringing the resistance across the body.) At the bottom of the movement pause for one second before slowly reversing the motion to return the weight to its original starting position.