Exercise no. 1
Use a rope attachment on a high pulley. Sit a few steps away from the pulley holding each end of the rope attachment in each of your hands. Bend your knees as if you’re in the row position, and place the end of your feet flat on the floor in front of the pulley or on the pulley column.
- Keep your back and torso straight. Exhaling through, pull the cable towards your face naturally bending your elbows out. Your arms should be in an almost “T” shape with your body.
- Hold this pose for a second then slowly ease the cable back to your starting position inhaling during the process.