Instructions:

1. Attach a rope to a cable machine and set it to the lowest position.
2. Lie on the floor facing up, with your head towards the cable machine.
3. Hold the rope with both hands, palms facing each other, and extend your arms straight up towards the ceiling.
4. Keep your upper arms stationary and slowly lower the rope towards your forehead, bending your elbows.
5. Pause for a moment, then extend your arms back up to the starting position.
6. Repeat for the desired number of repetitions.