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Preparation:
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Sit tall on a bench with the cables to your front.
Have your legs straight with a slight bend in the knees. Squeeze your belly tight and sit tall as possible.
Movement:
Begin to squeeze your shoulder blades together. Hold this retraction for the entire exercise.
Pull your elbows to your torso, keeping them slow and controlled.
Stop when your arms and shoulder blades are as far back as comfortable. Pause 1-2".
Keeping your shoulder blades tight, begin to unbend your elbows as your arms begin to straighten out as you lower the weight.
Once your arms are straightened, do not bounce or hinge extra distances in your hip are low back area.
Pause for 2-3". Squeeze the shoulder blades together again and repeat repetitions.