<ul>
<li>Attach a wide grip bar or V-bar to the high pulley of a cable machine.</li>
<li>Sit on the machine with your thighs secured under the pads and feet flat on the floor.</li>
<li>Reach up and grasp the bar with an overhand grip (palms facing forward) or an underhand grip (palms facing you), hands slightly wider than shoulder-width apart.</li>
<li>Lean back slightly at the hips, keeping your back straight and chest up.</li>
<li>Pull the bar down towards your upper chest, leading with your elbows and engaging your lats.</li>
<li>Avoid leaning too far back or using momentum.</li>
<li>Slowly extend your arms back to the starting position, allowing the bar to rise in a controlled manner.</li>
<li>Repeat for the desired number of repetitions, ensuring smooth and controlled movement throughout.</li>
</ul>
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