1. Adjust the knee pad of the cable machine: to fit snugly against your legs to prevent your body from rising up.
2. Stand up and grasp the wide grip attachment with a pronated (overhand) grip. Your hands should be wider than shoulder width apart.
3. Sit down on the machine bench and extend your arms fully, letting the lats fully stretch.
4. With your chest lifted and a slight arch in your lower back, retract your shoulder blades down and back.
5. Initiate the movement by pulling the bar down to your upper chest, focusing on driving the elbows down and back.
6. Squeeze your shoulder blades together as you reach the final position, with the bar close to your upper chest.
7. Pause briefly at the bottom of the movement, feeling the contraction in your lats.
8. Slowly extend your arms back to the starting position, maintaining control and feeling a steady stretch in your lats.
9. Repeat the movement for the desired number of repetitions.
Note: Avoid leaning back too far and using momentum to pull the weight down. The motion should be controlled, isolating the lat muscles effectively. Adjust the weight according to your fitness level so you can complete your sets with proper form.
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