Position

Sit on the cable lat pull-down machine with your knees secured under the pads, feet flat on the floor, and back straight.

Movement

• Grasp the handles with an overhand grip, hands slightly wider than shoulder-width apart, and extend your arms overhead.
• Pull the handles down towards your chest by retracting your shoulder blades and bending your elbows.
• Squeeze your back muscles at the bottom of the movement, then slowly return the handles to the starting position.

Breathing

Exhale as you pull the handles towards your chest and inhale as you return to the starting position.

Tips

• Keep your back straight and core engaged throughout the exercise to prevent arching or rounding.
• Focus on pulling with your back muscles rather than using momentum to complete the movement.
• Avoid shrugging your shoulders or swinging the weight to maintain proper form.