1. Choose desired weight load.*
 
2. Stand facing unit, with a slight bend at the hip, maintaining alignment of head, neck, and torso. 

3. Grip handles (palms down) with arms crossed in front of body (right hand should be holding handle attached to left pulley and left hand should be holding handle attached to right pulley). 

4. Keep elbows and forearms in line with the cable.

5. In a controlled motion, squeeze together (retract) shoulder blades and raise handles in an upward, outward motion until arms are in line with shoulders and parallel to floor without compromising form. Do not raise arms above shoulder level. Do not lock out elbows.

6. While maintaining the controlled motion, return to starting position.

7. Do not allow muscles to relax before next repetition.

*NOTE: Perform 3 sets of 6-8 repetitions at a heavier weight if your goal is to build muscle and 3 sets of 8-12 repetitions at a lighter weight if your goal is to tone or build endurance. Choose a weight increment that is more difficult to perform in the last few repetitions for the first two sets and one that you can only finish about 80%-90% of the last set. The weight should be challenging but avoid over-exerting. Perform all repetitions with proper form, slowly and controlled. Do not bounce, swing, or use momentum to complete the repetition.