1
Sit upright on the machine seat with feet firmly planted on the floor or footrest. Grasp the overhead cable handles with a grip slightly wider than shoulder-width, arms fully extended overhead.
2
Ensure torso is upright and core is engaged. Position shoulders in a neutral, relaxed state with a slight forward lean of approximately 15-20 degrees from vertical.
3
Slowly allow the cable to pull your arms upward and forward in a controlled manner, returning to the fully extended starting position. This eccentric phase should take 2-3 seconds with constant tension on the latissimus dorsi.
4
Pull the cable attachment downward and toward your chest by retracting the shoulder blades and flexing the elbows. Drive elbows down and slightly back, bringing the handles to approximately mid-chest level. Squeeze the lats at the bottom of the movement, then slowly return to starting position under control.