Plant your feet firmly on the floor or against the machine. Sit up in a ready position with your knees flexed, and create a natural arch in your lower back. Lightly hold a set of pulley handles. Keep your wrists in a neutral position, your palms down, your arms aligned with the cable, and your elbows slightly bent and pointed out.
Keep your arms just slightly bent, contract your rhomboids, and pull your shoulder blades together and down. Continue to squeeze your shoulder blades together. Contract your posterior deltoids. Pull your arms back and your hands slightly apart, keeping them aligned with the cable until your elbows are almost straight out from your shoulders. Hold, and contract your rhomboids, midtrapezius, and postrior deltoids. Maintain a natural arch in your lower back, and keep your arms as relaxed as possible. Slowly return your arms back to the original starting position, keeping your scapulae retracted and tension on your posterior deltoids. Repeat.