STARTING POSITION:
Place the pulley on the lowest position. Select the appropriate resistance in the weight stack. Grab the handle of the pulley with your right hand and stand up straight with your left shoulder pointing to the pulley. Maintaining the natural arch of your back, lean forward until your torso is parallel to the floor. You can bend the knees slightly. Contract your pelvic floor and core.
MOVEMENT:
Using your upper back muscles, pull the handle up until your arm is parallel to the floor while you exhale. Return to the starting position with a smooth movement while you inhale. 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. While your are doing the exercise, move only the arms, make sure you don't move any other part of your body.