1 For this exercise, it is best to use an EZ-cur bar, attached to the low cable. Stand roughly 30 cm or a foot in front of the device.

2 Grab the bar with an overhand, shoulder-width grip, and hold it at an arm's length in front of your thighs.

3 Pull the bar upward until your upper arms are parallel to the floor. Do not extend past this mark. Pause at this point, then gradually lower the bar back to the starting position.