1. Adjust the seat of the lever machine so that your feet are flat on the ground with knees slightly bent. Select the appropriate weight.
2. Sit down and grasp the wide bar attachment with an overhand grip, hands wider than shoulder-width apart.
3. Lean back slightly and keep your chest up and your core tight throughout the exercise.
4. Pull the bar down smoothly towards the top of your chest, leading with your elbows and squeezing your shoulder blades together at the bottom of the movement.
5. Slowly release the bar back to the starting position with control, allowing your lats to fully stretch at the top.
6. Focus on engaging your lats throughout the movement and minimize the momentum.
7. Repeat for the recommended number of repetitions and sets.
Ensure that you perform each repetition with strict form to reduce the risk of injury and to maximize the engagement of the target muscles. If you're new to this exercise, start with lighter weights to perfect your form before progressing to heavier loads.
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