STARTING POSITION:
Select the appropriate resistance in the weight stack. There should be a cable with a handle that is attached to a low pulley. Sit down on a incline bench with back support with the pulley behind of it. Grab the handle with your right hand and prone grip. Your arms should be perpendicular to the floor. Contract your pelvic floor and core.
MOVEMENT:
Lift the handle up in front of you until your arm is parallel to the floor while you exhale. Return to the starting position in a smooth movement while you inhale. Repeat the movement for the specified amount of repetitions and then repeat with the other arm.
TIPS: While your are doing the exercise, move only the arms, make sure you don't move any other part of your body. The exercise key is quality over quantity. The trick is to perform the exercise using proper form.