Tie the rope attachment into a simple knot to shorten.
Start with your weaker arm and grab rope with a hammer grip. With arms close to your side begin exercise by starting at the top of the movement exhale while pushing downward. Pause slightly at the bottom of the movement before arm is fully extended. Inhale as you return to starting position. Repeat this range of motion until all reps are completed. Switch arm & repeat same number of reps.