Place a flat bench between two pulleys. The pulleys should be at the lowest level and should have attached a handle on each. Select the appropriate resistance in the weight stacks. Lie on the bench and grab the handles of the pulleys. Your arms should be in line between them. Move your arms to hold the handles just above you with your elbows slightly bent and the palms looking at each other. Contract your pelvic floor and core. Make sure your feet are flat on the floor and your head rest on the bench.
Start lowering your arms to the sides until they are paralell to the floor preventing the elbows from bending. Inhale during the descent. Return to the starting position in a strong movement while you exhale.TIPS: While your are doing the exercise, move only the shoulder joint, make sure you don't move any other part of your body. During the descent, focus on slow and controlled movement.