Stand with the feet hip-width apart, the hips straight, the back tall, and the knees slightly bent. Place the pulley at shoulder-height, and use a single handle. Turn so that the back is towards the machine and the right arm is directly in front of the pulley. Grip the handle in the right hand with the palm facing down. Press both feet into the floor, squeeze the stomach, and straighten the arm. Pause at the end for one second before slowly bringing the arm back to lower the weight.