How to perform it

1. 1

   Adjust the cable pulley to a high position and attach a straight bar.

2. 2

   Sit facing the cable machine with your feet flat on the ground and your knees slightly bent.

3. 3

   Grasp the bar with an overhand grip, slightly wider than shoulder-width apart.

4. 4

   Lean back slightly and keep your chest up, maintaining a slight arch in your lower back.

5. 5

   Pull the bar down towards your chest, leading with your elbows and squeezing your shoulder blades together.

6. 6

   Pause for a moment at the bottom of the movement, then slowly return the bar to the starting position.

7. 7

   Repeat for the desired number of repetitions.

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