<ul>
<li>Attach a V-bar 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 V-bar with both hands, using a neutral grip (palms facing each other), and extend your arms fully in front of you.</li>
<li>Sit upright, keeping your chest up and core engaged.</li>
<li>Pull the V-bar towards your upper abdomen or chest, leading with your elbows and squeezing your shoulder blades together.</li>
<li>Keep your elbows close to your body and avoid leaning back or using momentum.</li>
<li>Pause briefly at the end of the movement, feeling the contraction in your back muscles.</li>
<li>Slowly extend your arms back to the starting position in a controlled manner.</li>
<li>Repeat for the desired number of repetitions, maintaining smooth and controlled movement throughout.</li>
</ul>
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