Stand up straight facing the pulley.
With the correct weight on the machine, the pulley should be positioned near the floor.
Hold the pulley in your arm to be exercised and step backwards with the foot on the same side.
With your back straight, take your weight onto your front foot, lean forwards and rotate your body towards the pulley.
With some effort, pull back and up with the pulley.
Allow your hips, upper back and shoulders to rotate with this movement.
Imagine you are trying to start the motor of an engine.
Your weight should remain predominantly on your front foot.
Control the movement as you slowly return to the starting position and then repeat.
As you pull back again, ensure you keep your neck long and your shoulder blade down against your back.
Do not hunch your shoulder up.