Instructions:

1. Attach a rope to a high pulley and adjust the weight accordingly.
2. Stand facing away from the pulley machine with your feet shoulder-width apart.
3. Grasp the rope with both hands, palms facing down, and bring your hands above your head.
4. Keep your upper arms close to your head and perpendicular to the floor.
5. Slowly lower the rope behind your head by bending your elbows.
6. Pause for a moment, then extend your arms back to the starting position.
7. Repeat for the desired number of repetitions.