Place the pulleys on a position above your head. Select the appropriate resistance in the weight stack. Lie on a bench with 30º of inclination. If is not, adjust the bench to get it. The bench should be between the pulleys. Grab the handles of the pulleys, the right one with your left hand and the other with your right hand. Press your head, upper back, and hips against the pads. Contract your pelvic floor and core.
Start opening your arms to the sides until they make a straight line. Exhale during the movement. Return to the starting position in a smooth movement preventing moving weights from touching the rest of the stackwhile you inhale.TIPS:: Your arms' line should always match the line of the pulleys. While your are doing the exercise, move only the shoulder joint, make sure you don't move any other part of your body.