1
Sit upright on the machine with feet flat on the floor or footrest. Grasp the overhead bar with both hands using a wide grip (slightly wider than shoulder-width). Keep your chest up and maintain neutral spine alignment.
2
Position yourself so the bar is directly above your head with arms fully extended. Engage your core and pull your shoulder blades down and back slightly to prepare for the pull.
3
Slowly lower the bar toward your chest in a controlled manner by extending your arms upward and slightly forward. Resist the weight as the cable returns to the starting position, feeling a stretch through your latissimus dorsi and back muscles.
4
Pull the bar down in a smooth arc toward your upper chest/shoulders by driving your elbows down and back. Retract your shoulder blades and squeeze your lats at the bottom of the movement. Return to the starting position with control, maintaining tension throughout.