1. Attach a straight bar or handles to a low pulley cable machine.
2. Place an elevated bench in front of the cable machine. It should be high enough that your feet reach the ground for stability when seated at the end.
3. Sit on the bench with your feet flat on the floor and knees slightly bent. Lean forward slightly from your hips, keeping your back straight.
4. Grasp the bar or handles with a grip slightly wider than shoulder-width apart. Start with your arms fully extended and your shoulders relaxed.
5. Begin the exercise by retracting your shoulder blades and pulling the bar toward your lower abdomen.
6. Keep your torso stable and avoid using momentum to pull the weight. Focus on using your back muscles to perform the movement.
7. Squeeze your shoulder blades together at the end of the motion, holding the contraction for a moment.
8. Slowly return the bar to the starting position, allowing your arms to extend fully and your shoulder blades to protract.
9. Repeat the movement for the desired number of repetitions and sets.
Ensure proper form is maintained throughout the exercise to maximize effectiveness and prevent injury. Adjust the weight according to your fitness level.
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