1. Attach a rope to the high pulley. Grasp the rope and stand several steps back. Lift your elbows up to the shoulder height. This is your starting position.
  2. Pull back and out to the sides using your elbows, focusing on rear dealt contraction.
  3. Avoid biceps contraction, relax your arms and wrists, pull using the rear deltas only.
  4. Do not pull your shoulder blades together or your head back, so that your traps are not used.
  5. If the weight takes you forward, try to rest the forward foot on support or stand up on one knee.
  6. Repeat for the prescribed amount of repetitions.