STARTING POSITION:
Select the appropriate resistance in the weight stack. There should be a handle that is attached to a low pulley. Lie on the floor in front of the pulley. The head should be around half metre from the pulley and the legs should be far from it. Grab the handle with your right hand and place the elbow on the floor around the shoulder height. Contract your pelvic floor and core.
MOVEMENT:
Rotating your shoulder, pull the handle until your hand reach the floor. Make sure you don't move your elbow from the starting position. Return to the starting position with a smooth movement. Repeat the movement for the specified amount of repetitions and then switch sides and repeat with the other arm.
TIPS: Focus on slow and controlled movement.