Instructions:

1. Attach a handle to a cable machine at waist height.
2. Kneel down facing the cable machine and grab the handle with one hand.
3. Keep your back straight and your core engaged.
4. Pull the handle towards your chest, squeezing your shoulder blades together.
5. Pause for a moment at the top of the movement.
6. Slowly release the handle back to the starting position.
7. Repeat for the desired number of repetitions.
8. Switch sides and repeat the exercise with the other arm.