STARTING POSITION:
Select the appropriate resistance in the weight stack. Place a bench in front of the pulley and kneel on the floor facing the bench and with the left shoulder pointing the pulley. There should be a handle that is attached to the pulley around your chest height. Grab it with your right hand and rest the forearm on the bench. Your elbow should be around 90º. Contract your pelvic floor and core.
MOVEMENT:
Rotating your arm, pull the handle towards your right side as far as you can while you exhale. Make sure you don't move your elbow. Return to the starting position in a smooth movement while you inhale. Repeat the movement for the specified amount of repetitions and then repeat with the other arm.
TIPS: While your are doing the exercise, move only the shoulder joint, make sure you don't move any other part of your body. You can hold a towel between your elbow and torso to perform the exercise correctly.