Stand or sit perpendicular to the machine, grasp the handle with one hand and make sure your feet are shoulder width apart for stability.
Pull the handle down towards you while keeping your arm close to your body, ensuring that it's your back muscles doing the work and not your biceps.
Once your hand is level with your chest, slowly return the handle back up to the start position, maintaining control to avoid the weight stack touching.
Repeat the movement for your desired number of reps, then switch to the other arm and perform the same number of reps.
Pro Tip
Controlled Movement: One common mistake is to pull the cable too quickly or with jerky movements. It's important to maintain a slow, controlled movement throughout the exercise, pulling the cable down smoothly and then allowing it to return slowly. This will not only keep you safe, but also ensure that your muscles are working to their full potential. Proper Grip: Make sure to have a firm but not overly tight grip on the handle. Your palm should be facing forward. An improper grip can lead to wrist strain or injury. Avoid Overextending: Do not overextend your arm at the top of the movement. This can put unnecessary strain on your shoulder joint. Instead, keep a slight bend in your elbow even at