Sit down on the floor and place your feet on the bottom crossbar of the cable apparatus. Grab the narrow-grip handlebar and get in position by leaning back with your legs and back straight. This is your starting position.
Pull the weight with your traps only; your arms are nothing but "attachments" so keep them completely straight. At the top of the movement get a good squeeze and hold for a fraction of a second and then release the weight back down.
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.