Stand straight next to a pulley. 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 until your arm is parallel to the floor while you exhale. 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.