Exercise Instructions:

  1. Attach a rope to a cable pulley (a straight bar can also be used, but is much harsher on the elbows). The pulley should be set just below shoulder level, for most people this means they can twist in to and out of the move without having to get into an uncomfortable position.
  2. Take a neutral-grip of the rope and face away from the machine. I like to get into a split-stance for lower back support.
  3. Press the rope overhead by squeezing your triceps hard.

Muscles Worked: