1
Begin in a kneeling position directly beneath the cable attachment point, maintaining an upright torso with core engaged and neutral spine alignment
2
Grasp the rope or handle attachment with both hands using a pronated grip (palms down), arms extended overhead at approximately 120-130 degrees, shoulders in a protracted position
3
In a controlled manner, allow the arms to extend upward and slightly forward by lengthening the lats, resisting the cable tension throughout the movement with a 2-3 second eccentric phase
4
Initiate the movement by depressing and retracting the scapulae, pulling the elbows downward and backward past the ribcage, finishing with elbows tucked close to the body and hands near the lower chest, then return to starting position with control