1. Choose desired weight load.*

2. Sit on mat in good body alignment facing right or left bottom pulley of machine (abs tight, chest up, back straight, legs straight with slight bend at knee).

3. Grasp handles with a vertical grip, palms facing inward. 

4. Squeeze together (retract) shoulder blades while, in a controlled motion, pull handles toward body bringing elbows back until arms are at a 90 angle while keeping forearms in line with cable.

5. Contract lat muscles fully without compromising form.

6. While maintaining the controlled motion, return bar to starting position.

7. 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.