In this exercise you need to use the cable rope machine with the seat. Attach the bar with the bends at each end and sit on the seat. Hold the bar at each end, pull down while leaning forward so the bar comes to the middle of the back of your head and then go back up slowly. Repeat this process nice and slow to get maximum benefit.
1st set do 3 plates (starter) and do 10 reps
2nd set 5 plates and do 8 reps
3rd set 5 plates and do 8 reps
4th set go back to 3 plates 12-15 reps
Every week move up by a plate or 2.
[image from workoutlabs.com]