Rope Extensions

Attach a rope handle to an overhead pulley. Stand with your feet shoulder width apart and a slight bend in your knees about one foot from the rope handle and facing the stack; maintain the natural curve in your low back throughout the movement.
 
Grip the rope with your hands about 4-6 inches apart, with palms facing each other and bend your elbows slightly more than 90 degrees. Push the rope down towards the floor until your elbows are straight making sure to keep them close to your sides; turn your wrists out, so that your palms face downward, at the end of the movement. Keep your torso motionless throughout the movement.
 
Reverse the movement and return to the starting position. The entire motion should be performed in a smooth, controlled manner that lasts about 3 seconds with the downward movement no faster than the upward.