1. Choose desired weight load.*

2. Adjust bench to flat position if using an adjustable bench.

3. Adjust bench to flat position if using an adjustable bench. Sit in good body alignment (abs tight, chest up, back straight), facing unit and legs straddled on seat pad.

4. Grip handles with overhang grip, palms facing forward, and hands slightly wider than shoulder width (standard grip). Arms should be straight up. Do not lockout elbows.

5. Keeping back straight, lean back slightly from hips. Squeeze down (depress) shoulder blades while, in a controlled motion, pull handles down, drawing elbows down toward sides and keeping forearms in line with cable until arms are at a 90 degree angle. 

6. Contract lat muscles fully without compromising form; avoid downward rotation of forearms. elbows should be parallel to shoulders.

7. While maintaining the controlled motion, return handles to starting position.

8. Do not allow muscles to relax before next repetition.

*NOTE: Perform 3 sets of 6-8 repetitions at a heavier weight if your goal is to build muscle and 3 sets of 8-12 repetitions at a lighter weight if your goal is to tone or build endurance. Choose a weight increment that is more difficult to perform in the last few repetitions for the first two sets and one that you can only finish about 80%-90% of the last set. The weight should be challenging but avoid over-exerting. Perform all repetitions with proper form, slowly and controlled. Do not bounce, swing, or use momentum to complete the repetition.