1 - Stand facing a cable machine with the pulley set to the highest position and attach a straight bar or rope handle.
2 - Grip the bar with an overhand grip (palms facing down), hands shoulder-width apart, and step back slightly from the machine.
3 - Hinge slightly at the hips, keeping a neutral spine, with a slight bend in the knees for stability.
4 - With arms nearly fully extended (slight bend at the elbows), brace your core and initiate the movement by driving your arms downward in a wide arc.
5 - Pull the bar down toward your thighs by engaging your lats, keeping your arms straight throughout the movement.
6 - Pause briefly at the bottom when the bar reaches your thighs and squeeze your lats for maximum contraction.
7 - Slowly return the bar back to the starting position in a controlled arc, resisting the weight on the way up.
