Grasp the pulley with both hands using an overhand grip, stand with your back toward the pulleys and take a few steps forward. Bend your knees slightly, your feet shoulder-width apart, and straighten up your torso. Extend your arms with your hands above your head to bring your elbows to the level of your ears. Keep your wrists firm with no bending.
Bend your elbows to a 90-degree angle. Keep your wrists firm through the entire motion without bending them. Breathe in as you are lowering the rope behind your head and breathe out as you extend your arms.
Make sure you keep your torso straight without arching your lower back, although you can slightly bend your back over.
Keep your elbows in the same position throughout.
Avoid engaging the trapezius muscles as you raise your arms.
As you start, choose an appropriate resistance to master the technique well.
If possible, perform the exercise in front of the mirror and watch yourself to make sure your shoulders, elbows and knees – basically your whole body - are in the correct position.