Attach a rope to a high pulley. With a stable base and knee’s soft, grip the rope overhand preferably with your first two fingers over the top of the rope. Pull the centre of the rope attachment towards the top of your nose, driving your elbows back and keeping them high. You will feel your rear deltoids contract as you pull the rope towards you. Release the rope slowly until your arms are straight out in front of you. Keep your posture upright and your head neutral throughout.