Set-up: Set up next to a cable tower with a rope attachment. Bend your knees slightly, establish a neutral spine, brace through your core and look straight ahead. Grasp the rope so that your palms face each other.
Lift: Press the weight down keeping your elbows in and close to the body. At the bottom return the weight back to the start position under control.
Emphasis: Do not swing forward or use your bodyweight to complete the exercise - your back should remain stable and braced throughout the exercise.