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This is a special exercise for working out the whole pectoral muscle. Grab the handles of the plastic cord fixed to the wall bars or to other adequate equipment, slightly bend your elbows then pull down your arms to your chest or hip. Try to focus the muscle work to your pectoral muscle during the whole exercise. Your arms shall be slightly bent during the whole exercise. Try to bring the cord from a lower transverse deep position to an upper transverse high position in order to reach the greatest possible muscle work. In the lower phase try to near your little fingers to each other and in the upper phase your palms should face slightly outwards. Inhale during the opening motion.