Attach a rope or bar to a high pulley and choose a manageable load.
2
Stand tall with feet stable and elbows near the sides.
3
Take up cable tension before beginning the first repetition.
How the movement works
1
Extend the elbows to guide the handle down while the upper arms stay beside the ribs.
2
Let the handle rise until the elbows bend comfortably without the shoulders rolling forward.
RECORD IT IN SELFMATE
Load + repetitions
SelfMate remembers previous values and keeps this movement in the same private history as the rest of your training.
Equipment geometry and adjustment points vary by manufacturer. Follow the placard on the specific machine and ask a qualified trainer when you are unsure.
Your next session
Understand the movement. Keep the record.
Use the guide here, then open SelfMate beside the equipment when you are ready to record the work.