Set an incline bench in front of a low-pulley cable, with the longer end facing the weight stack. Sit with your chest against the long side of the bench. Grasp one end of the rope handle in each hand and start from an elbows-extended, shoulders-forward position

Bring your elbows back behind you, squeezing your shoulder blades together at the apex of the move. Then return to the elbows-extended position and repeat.