Watch as fitness expert James Grage demonstrates his technique for a low cable pull using a rope. This According to James, this low cable pull exercise is somewhere in between a back row and a pull down. Simply stand with feet just narrower than shoulder width apart, back straight and pull all the way down to your hips. The important part is that you minimize your elbows so you’re not working out your biceps. Arch your back, chin high, pause, squeeze and control your movement on the way back up.