Select the appropriate resistance in the weight stack. There should be a cable with a rope that is attached to a high pulley. Get on your knees facing away from the cable column, grab the rope and pull it to place your hands in front of your head. Place one foot in front of the other foot for a more stable position. Contract your pelvic floor and core while keep your body straight.
Contracting your triceps, fully extend your elbows moving the hands together towards the roof while you exhale. Make sure you only move the forearms. Return to the starting position in a smooth movement while you inhale. The moving weights should not touch the rest of the stack.TIPS: The exercise key is quality over quantity. The trick is to perform the exercise using proper form.