1
Sit upright on the machine seat with feet firmly planted on the foot platform. Grasp the overhead handle with a wide grip, arms fully extended above and slightly in front of the body. Maintain neutral spine alignment with shoulders relaxed.
2
Establish a firm grip on the handle with palms facing down or slightly forward. Ensure your torso is upright and core is engaged. Position yourself so the handle descends in a vertical plane directly overhead.
3
Initiate the movement by retracting the scapulae and pulling the handle downward in a controlled manner. Focus on leading with the elbows, drawing them down and back toward the ribcage. Lower the handle to approximately chest level while maintaining an upright torso, resisting any forward lean.
4
Complete the concentric phase by fully contracting the latissimus dorsi as the handle reaches chest height. Briefly pause at full contraction. Reverse the movement by extending the arms overhead in a controlled manner, allowing the weight to pull the handle back to the starting position with arms fully extended.