Sit down on a fitball in front of a pulley with a bar attached at the top. Select the appropriate resistance in the weight stack. Grab the bar using a neutral grip. Contract your pelvic floor and core while keeping your chest up. Move your torso back around 15º from the vertical line.
Retract your shoulder blades rising your chest up. Contracting your back muscles, pull the bar down until your chin is above the bar while you exhale. Return to the starting position with a smooth movement while you inhale, preventing moving weights from touching the rest of the stack.TIPS: Make sure your shoulders are far from the ears when you perform the descent to the bar.