On a cable pulley machine use a rope attachment; start with a comfortable weight (20-40 pounds) to make sure you are targeting the right muscles, then work your way up to heavier weight.
- Stand a few feet away from the equipment, feet hips width apart, knees slightly bent, and abs and ribs engaged.
- With shoulder blades pressed back and down, press rope in towards your forehead, keeping your elbows at shoulder height. Be sure to keep your ribs pressed in toward your belly button and toes engaged on the floor.
- Hold one second and straighten arms back out.
- Complete 15 reps, and repeat one more set.