STARTING POSITION:
Select the appropriate resistance in the weight stack. There should be a cable bar that is attached to a high pulley. Grab it at shoulder width apart using a prone grip. Kneel on the floor in front of the pulley. Your hands should be slightly above the head. Slightly bend your waist maintaining the curve of your spine. Contract your pelvic floor and core.
MOVEMENT:
Retracting your shoulder blades, pull down the cable until the bar touches your thighs while you exhale. Make sure you only move the shoulders. 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.