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<li>Attach a high pulley to the machine with a V-bar or wide grip handle.</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 or handle with both hands, using a neutral grip (palms facing each other) or an overhand grip (palms facing down), depending on the attachment used.</li>
<li>Extend your arms fully in front of you, keeping your back straight and chest up.</li>
<li>Pull the handle or 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 when the handle or V-bar reaches your torso, then 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>
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