Overhead Rope Extensions

Position

1. Attach a rope to the overhead cable pulley. Stand with your back facing the pulley. Place one foot in front of the other with your forward foot flat on the ground and the other with the heel raised.

2. Grasp the rope with an overhand grip, and bend slightly at the hips. Keep your elbows in line with your ears.

Execution

1. Slowly extend the lower part of your arms forward. Hold the extended position for ½ second. Slowly bring your arms back to the starting position. Repeat the movement.

2. Make sure that you bend only your elbows keeping your upper arms motionless.