1 Place an ankle strap around the middle of the barbell and attach it to the low pulley. Select a light cable weight to begin.

2 Kneel with your back to the weights and the cable running between your legs. Grab the barbell with an overhand, shoulder-width grip, as illustrated.

3 Roll the bar away from you and follow its path with your arms straight. Go as far forward as you can go. The cable should help in pulling the weight back, but provides resistance to the negative portion of the exercise. 

4 If you wish, you can try it it other way by kneeling on the opposite side of the bar, facing the weight stack, and feel the resistance as you pull it toward you, but none as you roll it out.