* Adjust the pulleys so that the handles are at the chest height.

* Reach across your body and grab the left handle with your right hand, and grab the right handle with your left hand.

* Position your arms straight ahead while holding onto each handle. This is your starting position.

* Pull on the handes by moving your hands out to the side and back, and focussing on pulling the weight using your rear delts.

* Once fully extended to the side, hold the position for a brief moment and slowly return to the starting position.

* Repeat for reps.