Start: Attach the rope handle to the low pulley. Stand with your back to the pulley and grab the ends of the handles with your palms facing each other. Hold the handles between your legs at about knee-level. Set your feet even with each other about shoulder-width apart. Bend your hips and knees. Keeping your lower back flat or slightly arched.

Finish: Straighten your hips and knees, pulling the rope forward a foot or so. Try this slowly at first so the cable doesn't bisect your manhood, but then do it rapidly and explosively, almost as if you were jumping.

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