Select the appropriate resistance in the weight stack. Stand straight with your feet shoulder width apart. There should be a cable with a handle that is attached to a pulley at the height of your face. Grab the handle with a prone grip and step back to put tension on the pulley. Turn around to leave the pulley at your back. Retracting your shoulder blades, pull the handle toward the shoulder. Your arm should be in line with your back, your elbow should be around your shoulder height and the palm should point in front of you and at the height of your face. Contract your pelvic floor and core while keeping your chest up.
Do an internal rotation of the shoulder avoiding any other movement of your body so that your palm is facing the floor. Exhale during 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 repeat with the other arm.TIPS: The exercise key is quality over quantity. The trick is to perform the exercise using proper form.