<ul>
<li>Attach a handle or bar 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 handle or bar with both hands, using either an overhand grip (palms facing down), underhand grip (palms facing up), or neutral grip (palms facing each other), depending on your preference.</li>
<li>Extend your arms fully in front of you, maintaining a straight back and engaged core.</li>
<li>Pull the handle or bar towards your torso, 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 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>
</ul>
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