1. Approach the cable machine and attach a lat pulldown bar to the high pulley.
2. Take a seat on the bench and adjust the knee pad to comfortably secure your lower body.
3. Grasp the bar with an overhand grip, slightly wider than shoulder-width apart.
4. Lean back slightly from the hips and brace your core.
5. Start with your arms fully extended above you, with your hands grasping the bar.
6. Pull the bar down towards your upper chest, drawing your shoulder blades down and together as you do so.
7. Focus on using your back muscles to execute the movement. Your forearms should only assist in pulling the bar down.
8. Continue pulling until the bar is approximately parallel with your collarbone or until your elbows can't go any lower without moving backward.
9. Squeeze your shoulder blades together at the lower position for a moment.
10. Slowly return the bar to the starting position with your arms fully extended and your lats stretched out.
11. Repeat the motion for the desired number of reps.
Make sure to maintain control throughout the exercise and avoid using momentum to lift the weight. Adjust the weight according to your strength and fitness level, ensuring that you can perform the exercise with proper form.
---
