HOW: Stand up holding onto the rope with your elbows bent, with your body facing the pulley system. Slowly straighten your elbows engaging the muscles in the back of your arm. Once elbows are straight, return to the starting position.
FEEL: You will feel the muscles on the back of the upper arm work with this exercise, these are your triceps.
COMPENSATION: Don't arch your back while performing this exercise, keep your shoulders stable as well.