Benefits:
Increase strength and stability in chest, triceps, deltoids and core.
Movement:
Brace the spine by drawing your navel towards the spine. Pelvis should remain stable throughout the entire exercise. Slowly lower the pulleys, maintaining the wrist position over the elbows with an overhand grip. Only move as far as you can maintain balance and core stability. Slowly lower down to a 90degree bend at the elbow. Advanced lifters can go slightly beyond given they are in cotrol of the movement.
It is important NOT to let your back arch at any time during the movement.
Keep feet pointing straight ahead.