Set up a flat bench about a foot and a half away in front of the cable apparatus. Then, lie down on the bench and hold the bar above your head with your arms fully extended. Your should be gripping the bar at full width of the short bar. This is your starting position.
Raise the weight until the bar is above your mid-section. Then, release it back down to the starting position.
Repeat 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 on the way back down as this may result in shoulder injury
SPECIAL NOTES & LEVEL of DIFFICULTY VARIATIONS
To increase the level of difficulty, slow down the movement or increase the weight.
The key to executing this movement properly is in the set up of the bench. If the bench is too far then the angle of the cable and weight momentum will change and will target your triceps more than your back. Thus, you need to set up so that when you stretch out your arms there is another foot left between the weight stack and your palms. Therefore, take your time in adjusting the bench properly.
Another item worth pointing out is that you have to be careful on the way down (when releasing the weight back down) and not allow it to jerk your arms back. A sudden pull may result in shoulder injury, hyper-extension of the upper lats and even chest muscles. Thus, it's important to keep proper pace (steady and slow) when doing this exercise.