1. Position the cable machine pulley to a high setting and attach a straight bar.
2. Stand facing the cable machine with your feet hip-width apart for stability.
3. Grip the bar with both hands using an overhand grip (palms facing down) at or just outside shoulder-width apart.
4. Lean forward slightly from the hips, keeping your back straight and a slight bend in your knees.
5. With your arms fully extended, pull the bar down smoothly toward your thighs, keeping your arms straight throughout the motion.
6. As you pull the bar down, focus on using your lats to perform the movement while keeping your chest out and core engaged.
7. Slowly return the bar to the starting position with a controlled movement, allowing your lats to fully stretch.
8. Repeat for the desired number of repetitions and sets.
It's important to avoid using momentum or swinging, as this can reduce the effectiveness of the exercise and increase your risk of injury. Keep the exercise controlled and focus on the mind-muscle connection with your lats to get the most out of each repetition.
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