STARTING POSITION:
Select the appropriate resistance in the weight stack. Place a bench next to the pulley and sit on it with your left shoulder pointing to the pulley. There should be a handle that is attached to the pulley around your elbow height. Grab it with your right hand and bend your elbow around 90º. Contract your pelvic floor and core.
MOVEMENT:
Rotating your arm, pull the handle towards your right side as far as you can while you exhale. Make sure you don't extend your elbow. Your elbow should be always in contact with 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 repeat with the other arm.
TIPS:: While your are doing the exercise, move only the shoulder joint, make sure you don't move any other part of your body. You can hold a towel between your elbow and torso to perform the exercise correctly.