Attach a rope handle to a cable machine. Set the pulley to about knee height.
Stand facing away from the machine, feet shoulder-width apart, allowing the rope to pass between your legs and grab the rope handle with both hands.
Take a step back so there’s tension on the cable, but keep your arms straight and your chest lifted.
Begin by hinging at your hips and pushing your hips backwards. Your knees should remain slightly bent, but not excessively so.
Keep your back straight and your chest up, with your core engaged to maintain a neutral spine.
Drive your hips forward and squeeze your glutes as you pull the rope forward and upward.
Stand tall at the top, but avoid overextending or arching your back.
Slowly reverse the motion by pushing your hips back, allowing the rope to pass between your legs again
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