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Kneel in front of a cable station with a rope attachment connected to the top pulley. Grip the rope attachment and place your wrists against your four head. Flex your hips slightly to take the weight and to hyperextend your lower back. Keeping your hip stationary bend at the waist so that your elbows travel down towards the middle of your thighs hold for a count of one. Return to the start position in a controlled movement and repeat

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