Attach a rope to a cable machine at waist height.
Stand facing the cable machine with your feet shoulder-width apart.
Bend your knees and lower your body into a squat position, keeping your back straight and chest up.
Grasp the rope with an overhand grip, with your hands shoulder-width apart.
Engage your core and pull the rope towards your body, squeezing your shoulder blades together.
Keep your elbows close to your body and continue pulling until your hands reach your chest.
Pause for a moment at the top of the movement, then slowly release the rope and extend your arms back to the starting position.
Repeat for the desired number of repetitions.
Activation
Lats
PrimarySets
3–5
Reps
8–12
Rest
60s