1. Setup:
- Adjust the cable machine to the highest setting.
- Attach the straight bar or rope to the pulley.
2. Starting Position:
- Stand facing the cable machine with your feet shoulder-width apart.
- Grasp the bar or rope with both hands, using an overhand grip (palms facing down).
- Step back slightly to create tension in the cable while keeping your arms extended overhead.
- Keep your knees slightly bent and engage your core for stability.
3. Body Position:
- Lean forward slightly from your hips while maintaining a straight back.
- Your arms should be fully extended above your head, and your elbows should be in line with your torso.
4. Movement:
- Inhale deeply, then exhale as you pull the cable down.
- Use your back muscles to draw the bar or rope down towards your chest, keeping your elbows close to your body.
- Your arms should move in a controlled manner and not swing.
5. Finish Position:
- Pull until your hands reach about chest height or slightly lower, feeling the contraction in your lat muscles.
- Hold this position for a moment to maximize the contraction.
6. Return Movement:
- Slowly extend your arms back to the starting position, maintaining control over the weight.
- Do not let the weight stack touch down completely; keep some tension in the cable for continuous engagement.
7. Repetitions:
- Aim for 10-15 repetitions for 2-3 sets, depending on your fitness level.
8. Cool Down:
- After completing your sets, ensure to stretch your back and arms to cool down and promote flexibility.
Tips:
- Keep your movements slow and controlled to avoid injury.
- Focus on using your back and shoulders rather than your arms for the movement.
- Adjust the weight on the machine according to your strength level to maintain good form.
