Attach a bar, or rope, onto the cable. Stand facing the cable machine with feet about shoulder width apart and knees slightly bent. With both arms reach up and grab the bar, or rope, with an overhand grip (palms down), or neutral grip (palms facing each other). Pull both arms down into a position where the upper arms are pulled in tight against the body and the elbows are flexed at a little less than 90o. Maintain a tall body line throughout this exercise by engaging abdominals, pulling in navel, and maintaining an upright posture and neutral (flat to normal) spine. Exhale and forcefully push down by fully extending the arms. Pause then slowly raise arms back up keeping full control on the weight. Repeat.