Select the appropriate resistance in the weight stack. Place the pulley in the lowest position. There should be a cable bar that is attached to a pulley. Grab it at shoulder width apart using a prone grip. Kneel on the floor in front of the pulley. Contract your pelvic floor and core.
Using your shoulders, lift the bar just above your head while you exhale. Make sure you don't bend elbows during the movement. 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.