Set the pulley at mid-thigh height, attach a rope, and select the correct load.
Grab both ends of the rope with an overhand grip (palms facing your body).
In one motion, turn away from the machine and dip slightly to raise the rope over your shoulders, positioning it behind your head. Your elbows should be bent and to the sides of your head.
With your chest out, lean forward slightly, bring one foot forward for balance, and brace your abs.
Breathe in and extend your elbows, spreading the rope at the top. Exhale.
