Adjust the seat height and position yourself facing the cable machine.
Grasp the handles with an overhand grip, hands shoulder-width apart.
Sit down and position your thighs under the thigh pads, keeping your feet flat on the floor.
Lean back slightly and keep your chest up, maintaining a neutral spine.
Pull the handles down towards your upper chest, squeezing your shoulder blades together.
Pause for a moment at the bottom of the movement, feeling the contraction in your lats.
Slowly release the handles and return to the starting position.
Repeat for the desired number of repetitions.
Activation
Lats
PrimarySets
3–5
Reps
8–12
Rest
60s