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Using a rope handle, set your desired weight and ensure the cable's anchor is at head height or above. Grab the rope with palms facing inwards and pull the weight down keeping your biceps glued to your ribs and elbows at a 90 degree angle. Press the rope down to your thighs as you straighten your elbows. Bring the rope back up passing 90 degrees but still keeping your elbows at your side.

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