1. Set the appropriate weight on the machine.
2. Sit down on the machine’s bench and secure your thighs under the support pads.
3. Reach up and grasp the bar with a reverse (underhand) grip, with your hands shoulder-width apart.
4. With your chest up and your back arched slightly, pull the bar down smoothly towards your chest.
5. Keep your elbows pointing straight down as you pull the bar to just below your chin or to chest level.
6. Squeeze your shoulder blades together at the end of the movement, engaging your lats fully.
7. Slowly allow the bar to return to the starting position with your arms fully extended, controlling the weight throughout the movement.
8. Repeat for the desired number of repetitions.
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