One side of a cable crossover machine, double-sided rope (like you use to do triceps pull-downs)
Proper Exercise Technique
Sit on the ground facing the side of the cable crossover that you will be using with your legs out in front of you braced up against the machine as if you were going to do a low row.
Your legs should be slightly bent. Position the rope so that it is about mid-chest high. Grasp each side of the rope with your hands. Your back should be straight. Pull the rope back towards your body, bringing your hands up towards your ears while squeezing your shoulder blades together behind you.
At the finish position elbows should be about even with your ears and just a few inches behind your shoulders. Pause for a one count, return to the starting position and repeat.