<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).</li>
<li>Extend your arms fully in front of you, keeping your back straight and chest up.</li>
<li>Pull the handle or bar towards your torso, leading with your elbows and squeezing your shoulder blades together.</li>
<li>Avoid leaning back or using momentum; focus on using your back muscles.</li>
<li>Pause briefly when the handle or bar reaches your torso, then slowly extend your arms back to the starting position.</li>
<li>Repeat for the desired number of repetitions, maintaining smooth and controlled movement throughout.</li>
</ul>