Attach a rope attachment to the cable machine at a high position.
Stand facing the machine with your feet shoulder-width apart.
Grasp the rope with an overhand grip, palms facing each other.
Keep your back straight and lean slightly back.
Pull the rope down towards your sides, squeezing your shoulder blades together.
Pause for a moment at the bottom of the movement.
Slowly release the tension and allow the rope to return to the starting position.
Repeat for the desired number of repetitions.
Activation
Lats
PrimarySets
3–5
Reps
8–12
Rest
60s