Straddle end of bench facing medium height rope pulley. With rope in hand, sit at end bench with feet forward, extended slightly out to sides. Grasp rope with both hands, right arm close to side and left arm extended forward.
With left hand, pull rope toward side of body. With right hand, release rope, reach forward extending arm and shoulder, and grasp rope. Repeat motion with opposite hands, alternating between sides.
Exercise can be performed seated or standing. If direction of pull is horizontal, shoulder girdle only retracts with no downward rotation.