1
Stand facing the cable machine with feet shoulder-width apart, knees slightly bent, and core engaged. Position yourself at an appropriate distance where the cable is taut at arm's length.
2
Grasp the handle with a firm grip, arm extended upward and slightly forward. Maintain an upright torso posture with shoulders packed down and back.
3
Slowly allow the cable to pull your arm upward and forward in a controlled manner, maintaining a slight bend in the elbow. Feel the stretch through the latissimus dorsi as the arm extends overhead.
4
Drive the handle downward and backward by initiating the movement from the shoulder and engaging the lat muscle. Pull the handle toward your hip area until your arm reaches near your torso. Squeeze the lat at the bottom position and return to start position with control.