Select the appropriate resistance in the weight stack. Stand straight with your feet shoulder width apart. There should be a cable bar that is attached to a low pulley. Lie on your back on the floor and grab it with your hands at shoulder width apart. Use a supine grip and extend your elbows. Place your feet at the sides of the pulley. Keep the elbow close to the body. Contract your pelvic floor and core while keeping your chest up.
Contracting your biceps, fully bend your elbows while you exhale. Make sure you only move the forearm. 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.