HOW: Stand up with a rope overhead, with your body facing away from the pulley system. Slowly allow the rope to lower towards your neck bending only at the elbow. Then pull the rope back up overhead by straightening your elbows.
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 the back or lower your elbows are you descend from this movement, keep your elbows elevated for the entirety of this exercise while keeping your back neutral.