Lie down on the floor in front of the cable apparatus with your feet placed on the bottom crossbar. Grab the short bar less than shoulder width apart and get ready for the initial pull. This is your starting position.
Raise the bar toward your chin all the way until it reaches your upper chest area. It's OK if the cable makes slight contact with your body; this is normal. Then, release the weight back down to the starting position so that your arms are completely extended.
Finally, repeat the entire movement for the desired or prescribed number of repetitions.
Perform this exercise in a smooth and fluid motion
Don't allow the weight to jerk your arms back too fast as this may result in injury
SPECIAL NOTES & LEVEL of DIFFICULTY VARIATIONS
To increase the level of difficulty, slow down the movement or increase the weight resistance.
This exercise looks a bit unusual but it's very effective for your traps and upper lats. It's not an exercise that will build much muscle mass though. Thus, if you want to build muscle faster you should do barbell and dumbbell exercises for your back.
Also, this exercise is great for shaping and carving out the much coveted muscle separations on your back. It will create plenty of muscle detail on your back which is always an impressive sight!