1
Sit upright on the machine bench with feet firmly planted on the footrest. Grasp the horizontal bar attachment with a wide grip (slightly wider than shoulder width), arms fully extended overhead. Maintain neutral spine alignment with chest up.
2
Ensure torso is perpendicular to the ground with slight forward lean. Brace core and prepare shoulder muscles for the pulling motion. Establish firm grip with hands supinated or neutral on the bar.
3
Slowly lower the bar toward the upper chest by allowing elbows to bend and move downward and slightly backward. Control the descent of the weight stack through the eccentric phase, resisting the upward pull of the cable. Lower until the bar reaches approximately upper chest level or slightly below shoulder height.
4
Drive elbows downward and backward, pulling the bar toward the upper chest in a controlled concentric motion. Focus on initiating movement from the latissimus dorsi by depressing and retracting the shoulder blades. Return to starting position with arms extended overhead under control, maintaining constant tension on the target muscles.