Sit on a fitball next to a pulley and place your feet flat on the floor. There should be a cable with a handle that is attached to a pulley at the lowest level. Grab the handle with your left hand and with your arm fully extended pointing the pulley. The weight stack should be at your left side. Contract your pelvic floor and core while keeping your chest up.
In a strong movement, pull the cable to your right side and roof while you exhale. Your biceps should be in contact with your face at the final of the movement. Return to the starting position with a smooth movement, preventing moving weights from touching the rest of the stack. Repeat the movement for the specified amount of repetitions and then switch sides.TIPS: Make sure you only move the arms. The exercise key is quality over quantity. The trick is to perform the exercise using proper form.