· Attach a straight bar to the pulley on the floor. · Stand with your feet shoulder width apart, your abs drawn in and your back straight. · Grasp the bar with an overhand grasp (your palms facing downwards) and pull it up towards your waist, this is the starting position. · Raise the bar up to in line with your shoulders. · Pause at the top and rotate your shoulder blades together. · Lower the bar in a controlled motion to the starting position.