Get on your right knee and place your knees at 90º. There should be a cable with a rope that is attached to a high pulley. Grab the rope with both hands and with your arms fully extended pointing the pulley. The weight stack should be at your left side. Contract your pelvic floor and core while keeping your chest up.
In a strong movement, pull the rope down towards your right hip while you exhale. Return to the starting position with a smooth movement, preventing moving weights from touching the rest of the stack. Repeat the movement for the specified amount of repetitions and then switch sides.TIPS: Make sure you only move the arms. The exercise key is quality over quantity. The trick is to perform the exercise using proper form.