Start: Attach the straight bar to the low pulley and grab it with an overhand, shoulder-width grip. Stand facing away from the cable station so that you're straddling the cable and holding the bar at arm's length in front of your thighs. Lean forward bit, and bend your knees slightly.
Finish: Raise the bar out in front of your until it's level with your shoulders. Pause, then return to the starting position. The cable travels between your legs, so be careful.
Attach a stirrup handle to the low pulley and stand with your back to it and slightly to the side of it so your working arm lines up directly in front of the cable. Start with the handles at arm's length at your side, and keep your arm straight as you lift the handle out in front of your until it's at shoulder level.