STARTING POSITION:
Place the pulleys on the lowest position. Select the appropriate resistance in the weight stack. Grab the handles of the pulleys, the right one with your left hand and the left one with your right hand. Maintaining the natural arch of your back, lean forward until your torso is parallel to the floor. You can bend the knees slightly. Your hands should be crossed. Contract your pelvic floor and core.
MOVEMENT:
Using your upper back muscles, pull the handles until your thumbs almost touch the chest while you exhale. Return to the starting position with a smooth movement while you inhale.
TIPS: The exercise key is quality over quantity. The trick is to perform the exercise using proper form. Your arms' line should always match the line of the pulleys. While your are doing the exercise, move only the arms, make sure you don't move any other part of your body.