Select the appropriate resistance in the weight stack. Place a bench next to the pulley and sit on it with your left shoulder pointing to the pulley. There should be a handle that is attached to the pulley around your elbow height. Grab it with your left hand and bend your elbow around 90º. Contract your pelvic floor and core.
Pull the handle towards your stomach while you exhale. 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: You can hold a towel between your elbow and torso to perform the exercise correctly.