<ul>
<li>Attach a single handle to the high pulley of a cable machine.</li>
<li>Stand or sit facing the machine with your feet shoulder-width apart and your back straight.</li>
<li>Reach up and grab the handle with one hand, using a neutral grip (palm facing inward).</li>
<li>Step back slightly if standing, or secure your thighs under the pads if sitting, to stabilize your position.</li>
<li>Lean back slightly at the hips, keeping your back straight and chest up.</li>
<li>Pull the handle down towards your side, focusing on engaging your lat muscles and keeping your elbow close to your body.</li>
<li>Avoid using momentum; ensure the movement is slow and controlled.</li>
<li>Once the handle reaches your side, pause briefly, squeezing your lats.</li>
<li>Slowly return the handle to the starting position with your arm fully extended.</li>
<li>Complete the desired number of repetitions on one side, then switch to the other arm and repeat the exercise.</li>
</ul>
<p>&nbsp;</p>