STARTING POSITION:
Place the pulley on the lowest position. Select the appropriate resistance in the weight stack. Place your hands and knees on the floor with your left shoulder pointing to the pulley. Grab the handle of the pulley with your right hand. Contract your pelvic floor and core.
MOVEMENT:
Lift the handle to the right until your arm is parallel to the floor and your hand is in a straight line with your shoulders while you exhale. While your are doing the exercise, move only the arm, make sure you don't move any other part of your body. Return to the starting position in a smooth movement while you inhale. Repeat the movement for the specified amount of repetitions and then switch sides and repeat with the other arm.
TIPS: The exercise key is quality over quantity. The trick is to perform the exercise using proper form. Make sure you do all the repetitions in all the range of motion of the exercise.