1. Attach a single handle to a high pulley cable machine.
2. Kneel on the ground or a mat beside the cable machine, with one knee up akin to a lunge position and the other knee on the ground.
3. Grasp the cable handle with the hand closest to the machine, with your arm extended upwards. Ensure your hand is in line with the cable and your torso is straight.
4. Bracing your core, pull the handle down toward your side, bending at the elbow and contracting your lat as you go.
5. Focus on leading the movement with your elbow, pulling it down and back towards your hip.
6. Pull the handle down until it's level with your torso and you feel a full contraction in your lat.
7. Slowly extend your arm back to the starting position, allowing your lat muscle to stretch.
8. Complete the desired number of repetitions before switching sides and repeating the same steps with the opposite arm.
Make sure to keep your movements controlled throughout this exercise, maintaining proper form and preventing momentum from taking over to maximize muscle engagement. Adjust the weight according to your fitness level and ensure that you are comfortable with the amount of weight before starting the exercise.
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