STARTING POSITION:
Select the appropriate resistance in the weight stack. Stand straight with your feet shoulder width apart. There should be a cable bar that is attached to a high pulley. Grab it at shoulder width apart and with your elbows at 90º Kneel on the floor. Keep the elbows close to the body. Contract your pelvic floor and core while keeping your chest up.
MOVEMENT:
Contracting your triceps, fully extend your elbows while you exhale. Make sure you only move the forearms. 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.