1. Adjust the knee pad of the cable machine: Fit it to your height to prevent your body from being raised by the resistance attached to the cable.
2. Sit down on the machine bench and grab: Use the close-grip attachment with both hands. Your palms should be facing each other, and hands should be less than shoulder-width apart.
3. Starting position: With your arms extended, pull your shoulder blades back and down.
4. Exhale and pull: Pull the close-grip bar down towards your upper chest, keeping your elbows close to your body.
5. Squeeze your shoulder blades: Use your lats to pull your elbows down to your sides.
6. Gradually release the bar: Return to the starting position with control, inhaling during this movement.
7. Complete the intended number of repetitions and sets.
Note: Ensure that the movement is controlled and focused, using the lats to perform the pull rather than relying on arm strength to minimize the involvement of bicep muscles. Keep the core engaged throughout the exercise to support your back.
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