Approach the cable machine and adjust the knee pad to fit comfortably when seated.
Select an appropriate weight on the stack.
Sit down and grasp the bar with an underhand grip (palms facing you) with your hands closer than shoulder-width apart.
With your back straight, engage your core and slightly lean back.
Exhale and pull the bar down towards your upper chest, drawing your elbows down and back.
Squeeze your shoulder blades together at the end of the movement, focusing on engaging the lats.
Inhale and slowly allow the bar to return to the starting position with your arms fully extended and shoulders slightly stretched.
Avoid using momentum; the movement should be controlled throughout.
Repeat for the desired number of repetitions and sets.
Ensure that movements are slow and controlled to minimize the risk of injury.
Avoid swinging your body or using momentum to lift the weight.
Do not let the weight stack drop with a bang on the release; maintain tension in your muscles even in the return phase.
Keep your shoulders down and back to avoid straining your neck.
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