Select the appropriate resistance on the weight stack. Stand straight with your feet shoulder width apart. There should be a cable with a rope that is attached to a pulley at the height of your face. Grab the rope with a prone grip and step back to put tension on the pulley. Your hands should be slightly higher than your face and your arms should be straight. Contract your pelvic floor and core while keeping your chest up.
Retracting your shoulder blades, pull the rope toward the chin at the same time that you move your hands toward your ears. Exhale during the movement. Return to the starting position with a smooth movement, preventing moving weights from touching the rest of the stack.TIPS: The exercise key is quality over quantity. The trick is to perform the exercise using proper form.