Standing Pullover

Start: Attach the rope handle to the high pulley. Grab the ends of the rope and stand facing the weight stack, 3 to 3 ½ feet in front of it. Bend forward at the hips about 45 degrees, with your lower back slightly arched and your knees bent.  Your upper arms should be alongside your ears and straight.

Finish: Pull the handles down in a smooth, arching motion until they touch your thighs. Keep your arms straight and the rest of your body in the same position. Pause, then slowly return to the starting position.

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