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<li>Attach a single handle to the high pulley of a cable machine.</li>
<li>Sit on the machine with your thighs secured under the pads, feet flat on the floor, and back straight.</li>
<li>Reach up and grab the handle with one hand, using a neutral grip (palm facing inward).</li>
<li>Lean back slightly at the hips while keeping your back straight and chest up.</li>
<li>Pull the handle down towards your upper chest, leading with your elbow and engaging your lat muscles.</li>
<li>Avoid using momentum; keep the movement smooth and controlled.</li>
<li>Once the handle reaches your upper chest, pause briefly, then 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>
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