1. Select an appropriate weight on the cable machine and attach a straight or EZ bar to the high pulley.
2. Sit down on the bench and grip the bar with an underhand (supinated) grip, your hands should be slightly closer than shoulder width.
3. With your arms extended, pull the bar down by contracting your lat muscles and bringing your elbows toward your sides.
4. Continue to pull until the bar is at chest level. Focus on squeezing your shoulder blades together to engage your upper back muscles.
5. Pause briefly at the bottom of the movement to ensure a good muscle contraction.
6. Slowly return the bar to the starting position with your arms fully extended and your lats fully stretched.
7. Repeat the movement for the desired number of repetitions.
Ensure throughout the exercise to maintain good posture, with a straight back and a slightly arched lower back. Avoid using momentum to pull the weight down; control the weight throughout the entire range of motion.
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