STARTING POSITION:
Place a bench between two pulleys and sit with your back to the pulleys. Place the pulleys in a position around your hip height. Select the appropriate resistance in the weight stack. Grab the handles of the pulleys and move your hands together (with the palms facing up) in front of your chest. Your elbows should be slightly bent and your hands should be slightly under your shoulders. Contract your pelvic floor and core.
MOVEMENT:
Start going down with your hands to the floor until your feel the stretch on your shoulders. Inhale during the movement. The weights of the pulley should not touch the rest of the stack. Using your pectoral and shoulder muscles, return to the starting position in a strong movement while you exhale.
TIPS: The exercise key is quality over quantity. The trick is to perform the exercise using proper form. While your are doing the exercise, move only the shoulder joint, make sure you don't move any other part of your body.