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 slightly leaning back so the bar just comes beneath your nose and the go back up to the top slowly. Repeat this process nice and slow to get full 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]