Select the appropriate resistance in the weight stack. Place an incline bench next to a pulley facing away from it. There should be a cable bar that is attached to a low pulley. Sit down on the bench and grab the bar with prone grip just above of you extending your arms. Place your back against the pad of the bench. Contract your pelvic floor and core while keeping your chest up.
Slowly lower the bar just behind you bending your arms while you inhale. Return to the starting position in a strong movement while you exhale.TIPS: While your are doing the exercise, move only the elbow joint, make sure you don't move any other part of your body.