Getting Started

• 1

  Stand facing a cable machine with a straight bar attachment, and adjust the cable height to be at about chest level.

• 2

  Grasp the bar with a pronated grip (palms facing down), with your hands slightly wider than shoulder-width apart.

• 3

  Stand up straight and lean back slightly, keeping your chest out and shoulders back.

• 4

  Keep your core engaged and your upper body still, and pull the bar down towards your hips.

• 5

  Keep your arms straight, and focus on using your latissimus dorsi muscles to move the weight.

• 6

  Slowly release the bar back to the starting position, and repeat for desired reps.