Okay guys, this is a standing rope cable rope. What I want you to do is just grab in the rope, keep your thumbs up in the air like this okay? The knobs are at the bottom of your hand, keep your chest up nice and high shoulders and track them down, okay chest up, grogging into your belly button while pulling the rope in the past, pulling the rubber part, grogging towards your belly button and control. Always make sure that before you even start rolling the ribbon, scapula retracts and then you roll the press, that's your one movement, scapula retracts and roll. Always pulling that cable apart and pull it apart. That guys is a rope cable rope.