Sit down on the floor and rest your feet on the bottom crossbar of the cable machine frame at roughly shoulder-width apart. Grab the handle and get your back straight and arm extended and ready for the initial pull. This is your starting position.
Pull the weight in toward you all the way until your hand reaches the side of your body (hip level). While pulling, keep your elbow tucked in tight and close to your body. Then, release the weight back to the starting position.
Repeat entire movement for the desired or prescribed number of repetitions and the switch and do the same with the other side.
Perform this exercise in a smooth and fluid motion
Keep your back straight at all times
Don't allow the weight to jerk your arm back as this may result in shoulder injury; always be in control of the weight
SPECIAL NOTES & LEVEL of DIFFICULTY VARIATIONS
To increase the level of difficulty, slow down the movement or increase the weight.