Plant your feet firmly on the floor or against the machine. Sit up in a ready position with your hips and knees flexed. Create a natural arch in your lower back. Lightly hold a set of pulley handles, keeping your wrists in a neutral position and your elbows slightly bent and pointed down.
Keeping 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 lats. Pull your arms back, keeping them close to the side of your body until your elbows are about straight down from your shoulders. Hold, and contract your rhomboids, midtrapezius, and lats. Maintain a natural arch in your lower back, and keep your arms as relaxed as possible. Slowly return your arms and lats back to the original start position, keeping your scapulae retracted and tension in the lats. Repeat.