STARTING POSITION:
Select the appropriate resistance in the weight stack. Place the pulley in the lowest position. There should be a cable bar that is attached to a pulley. Grab it at shoulder width apart using a prone grip. Kneel on the floor in front of the pulley. Contract your pelvic floor and core.
MOVEMENT:
Using your shoulders, lift the bar just above your head while you exhale. Make sure you don't bend elbows during the movement. Return to the starting position in a smooth movement while you inhale. The moving weights should not touch the rest of the stack.
TIPS: The exercise key is quality over quantity. The trick is to perform the exercise using proper form.