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<ul>
<li>Attach a straight bar or wide grip handle to the low pulley of a cable machine.</li>
<li>Sit on the bench or seat with your feet placed on the footrests or floor, knees slightly bent, and back straight.</li>
<li>Grasp the bar or handle with both hands, using an overhand grip (palms facing down) or neutral grip (palms facing each other), depending on your preference.</li>
<li>Extend your arms fully in front of you, keeping your back straight and chest up.</li>
<li>Pull the bar or handle towards your torso, leading with your elbows and keeping your arms straight.</li>
<li>As you pull, focus on squeezing your shoulder blades together and engaging your back muscles.</li>
<li>Avoid leaning back or using momentum; keep the movement controlled and smooth.</li>
<li>Pause briefly when the bar or handle reaches your torso, then slowly extend your arms back to the starting position.</li>
<li>Repeat for the desired number of repetitions, maintaining proper form throughout the exercise.</li>
</ul>
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