* Set a cable machine to chest height and add a rope attachment.
* Grip the rope using a neutral grip, so that the palms are facing each other.
* Take a step backwards and adopt a shoulder-width or staggered stance.
* Begin the reps by pulling the rope towards your face, pulling the rope apart as you do so. Keep your elbows pointed upwards and to the side as you pull.
* Squeeze your rear delts and take a short pause before returning the rope to the starting position with control.
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