Choose the appropriate weight matching your fitness level.Grab both the handles connected to the pulley, cross them in front of your body and sit on the bench in between the pulleys. Your legs are shoulder-width apart, your body core is firm, and your pelvis is in a neutral position. Move your hands holding the pulley handles upwards above and behind your head by slightly flexing your elbows.
From the starting position, move the handles downwards by pulling your arms down. Keep your elbows slightly flexed throughout the entire movement. Stretch your arms sideways until your palms are level with your shoulders. Return to the starting position in the same way. Exhale during the downward motion and inhale while returning to the starting position. Keep your wrists firmed up and do not rotate them when doing the movement.
Make sure your body core is fixed and do not overbend at the waist. Keep your pelvis in a neutral position. Avoid involving the trapezius muscles (lifting your shoulders up) during the movement. Make sure your elbows are at the correct angle. Avoid dorsal flexion (backward bending) of your wrists when overcoming a heavy resistance.
Begin with a lighter resistance to master the technique well. It is best to exercise in front of a mirror to watch for the correct position of arms/shoulders, elbows, knees and your entire body.
You can do this exercise standing or seated. If you choose to sit, you should use elevated bench.
In the bottom position, the palms should be facing each other. In the starting position, the palms should be turned towards each other in a 45-degree angle.