Start: Attach the rope handle to the low pulley. Set one end of your bench about 2 feet from the pulley-the cable, when extended, should bisect the bench lengthwise. Lie on the bench with your head at the end near the pulley. Reach behind you, grab the ends of the rope with your palms facing each other, and hold the rope over your chest at arm's length r with a slight bend in your elbows. Put your feet up on the bench to keep your lower back from arching.
Finish: Without bending your elbows beyond their starting angle, slowly lower the handles behind your head until your arms are parallel to the floor. Pause, then return to the starting position.
Set the bench at a slight incline-15 to 30 degrees. When you lower your arms behind your head, stop when they're at a 45-degree angle to the floor.