1
Stand facing the cable machine with feet shoulder-width apart on the platform. Grasp the overhead bar attachment with both hands using a wide grip (hands wider than shoulders). Maintain an upright posture with a slight forward lean from the hips.
2
Engage your core and pull your shoulder blades down and back in preparation. Ensure your arms are fully extended overhead with a slight bend in the elbows. Position yourself so the cable path is clear and you maintain balance on the platform.
3
Slowly lower the weight stack by allowing your arms to extend overhead in a controlled manner. Resist the weight as it pulls your arms upward, maintaining tension in the latissimus dorsi. This eccentric phase should take approximately 2-3 seconds.
4
Pull the bar down toward your upper chest by driving your elbows down and back. Squeeze your lats at the bottom of the movement where the bar reaches approximately chest level. Return to the starting position with control over 1-2 seconds, maintaining tension throughout.