1
Sit upright on the machine seat with feet flat on the floor or foot platform. Grasp the overhead handles with a wide grip (slightly wider than shoulder-width), arms fully extended overhead. Maintain neutral spine with chest up and shoulders packed down.
2
Secure your body firmly against the backrest. Engage your core and maintain a slight forward lean if needed for stability. Position hands on the handles with a pronated grip (palms facing away). Take a deep breath to prepare.
3
Slowly lower the handles toward your chest by retracting your shoulder blades and pulling your elbows down and back in a controlled manner. Feel the stretch in the latissimus dorsi as the handles descend. Maintain upright posture throughout the descent, avoiding excessive forward lean. Lower until the handles reach approximately chest level or slightly above.
4
Powerfully drive the handles back to the starting position by extending your arms overhead while maintaining lat engagement. Complete the concentric movement with control, squeezing the lats at the top position. Return to full elbow extension without hyperextension, maintaining tension throughout the movement.