Instructions:

1. Attach a rope handle to a low pulley cable machine.
2. Lie down on a flat bench facing up, with your head towards the cable machine.
3. Grasp the rope handle with both hands, palms facing each other, and extend your arms straight up over your chest.
4. Keeping your upper arms stationary, slowly lower the rope handle towards your forehead by bending your elbows.
5. Pause for a moment at the bottom, then extend your arms back up to the starting position.
6. Repeat for the desired number of repetitions.