Place a flat bench in the middle of a pull machine.
Place yourself at the end of the bench with your knees placed firmly on the floor, in front of your knees.
Bend forward while keeping your back flat so that your torso is resting on your thighs.
Grasp the left pulley handle with your right hand and the right pulley handle with your left hand and position them underneath your thighs, behind your knees. You may need addition help to get into this position.
Exhale and raise your arms towards the sides until they are parallel to the floor and at shoulder height.
Slowly being to lower your arms back into your starting position.