Step back and support the weight with your arms completely straightened out. Your stance should be one foot forward (staggered) and knees slightly bent to brace yourself for the exercise. Keep your shoulders back, chest sticking out and retract your shoulder blades (squeeze them together).
With your head facing forward and still, pull the center of the rope towards the center of your face. As you are pulling, imagine that you’re also trying to pull the rope apart. This will enable scapular retraction. Hold this contraction for a second and think about squeezing the back of the deltoid muscles and upper back muscles. Return to the starting position for a completion of the rep.
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