1. Start by adjusting the weight on the cable machine to an appropriate level for your strength.
2. Attach the twin handles to the cable and sit down on the machine bench with your feet flat on the floor.
3. Grasp each handle with a neutral grip (palms facing each other) with your hands slightly wider than shoulder-width apart.
4. Sit with a straight back and slightly lean back from your hips, keeping your chest up.
5. Begin by retracting your shoulder blades slightly and pulling the handles down towards your upper chest.
6. As you pull down, focus on using your lats to bring the weight down, minimizing the involvement of your biceps.
7. Pull the handles towards you until your elbows are at about a 90-degree angle or the handles are level with your lower chest.
8. Squeeze your shoulder blades together at the bottom of the movement for a full contraction of the back muscles.
9. Slowly release the weight back to the starting position with controlled motion, fully extending your arms and stretching your lats at the top.
10. Perform the desired number of repetitions and sets. Remember to maintain proper form throughout the exercise, and avoid using momentum to lift the weight.
Ensure you perform the exercise in a controlled manner, focusing on the muscle contraction and maintaining proper form to prevent injury.
---
