Stand in front of the cable apparatus about one and a half feet away from the weight stack. Grab the bar with an overhand grip (hands on top) and make your arms straight. Bend your knees slightly for better stability. This is your starting position.
Pull the bar down in front of you all the way down until it almost touches your legs. Then, release it back up up to the point where your straight arms become slightly higher than your shoulders level.
Repeat entire movement for the desired or prescribed number of repetitions.
Perform this exercise in a smooth and fluid motion
Keep your arms and back straight at all times
Don't allow the weight to jerk your arms back up as this may result in shoulder or lower back injury
SPECIAL NOTES & LEVEL of DIFFICULTY VARIATIONS
To increase the level of difficulty, slow down the movement or increase the weight or use a long bar and do the exercise with a wider grip.