Attach a single or double grip rope to the cable crossover machine and move it to the lowest position. Grasp the rope with both hands, one hand in front of the other, about eight inches apart.
Position one leg forward-the same side as the arm that is forward-and the other leg back. Crouch down slightly. Shift your weight to the forward foot and allow your arm and your body to be pulled forward by the weight of the cable machine.
Pause before the weights are in the rest position. From this position, pull the rope across and upward into the air, shifting your weight to your back leg as you do so. In the finish position the rear elbow should be about ear height. The front elbow should be about shoulder height. Pause for a one-count, return to the starting position and repeat. Perform 10-15 repetitions and then switch arms.