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 left hand and rest the elbow on the bench. Your elbow should be around 90º and your forearm should be perpendicular to the floor. Contract your pelvic floor and core.
MOVEMENT:
Rotating your arm, pull the handle towards your right side until your hand touches the bench 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.