In this exercise you will need to use the cable rope machine with the seat and the seat should be about leg width and a bit more away from the footrest attached. There should be a V shaped bar attached, take hold of the bar and pull back all the way to your belly but just before it comes to your belly push your chest out. When you go back to the machine go all the way forward so your chest touches your thighs and repeat this nice and slow.
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 idafa.ca]