I hope I can describe this in an understandable way. If it seems to make no sense, please consider that my description might be wrong and do not hurt yourself trying something stupid!
Those three I did for my back rehab:
Stand face to the machine, set it a bit overhead, grab both handles and pull down in straight lines to end with your wrists hip-height, your arms in about 45 degree angles.
Same position, set it at chest height. Pull from arms straight forward to straight sideways, paralell to the floor.
Sit on one of those inflatable gym balls, your side to the machine, set to the height of your elbows. Grab one handle with both hands. Pull away from the machine in a small movement: Rotate your upper body, keep your hips stable, your elbows at your ribs. You should start the movement with the weight already up, but should be able to set it down by turning a tiny bit towards the machine.
--
A different perspective:
Do an elbow plank, face to the machine, set height of your (planking) shoulder. With one arm, grab one handle and pull it towards you. I suggest doing short sets and changing more often at the beginning, until you get a feeling for what is possible.
-- Four bouldering training, I just do a fast, focused one-handed pulldown from overhead to shoulder height, like the movement you need to pull yourself up. You might have to kneel for that because you want to pull pretty much straight down.
--
You can do woodchops kneeling, its a different challenge for balance.
no subject
Those three I did for my back rehab:
Stand face to the machine, set it a bit overhead, grab both handles and pull down in straight lines to end with your wrists hip-height, your arms in about 45 degree angles.
Same position, set it at chest height. Pull from arms straight forward to straight sideways, paralell to the floor.
Sit on one of those inflatable gym balls, your side to the machine, set to the height of your elbows. Grab one handle with both hands. Pull away from the machine in a small movement: Rotate your upper body, keep your hips stable, your elbows at your ribs. You should start the movement with the weight already up, but should be able to set it down by turning a tiny bit towards the machine.
--
A different perspective:
Do an elbow plank, face to the machine, set height of your (planking) shoulder. With one arm, grab one handle and pull it towards you. I suggest doing short sets and changing more often at the beginning, until you get a feeling for what is possible.
--
Four bouldering training, I just do a fast, focused one-handed pulldown from overhead to shoulder height, like the movement you need to pull yourself up. You might have to kneel for that because you want to pull pretty much straight down.
--
You can do woodchops kneeling, its a different challenge for balance.