Instructions:

1. Adjust the seat height and position yourself on the machine with your chest against the pad and your feet flat on the floor.
2. Grasp the handle with an overhand grip and fully extend your arm, keeping a slight bend in your elbow.
3. Pull the handle down and across your body towards your opposite hip, squeezing your lat muscle at the bottom of the movement.
4. Slowly return the handle to the starting position, fully extending your arm.
5. Repeat for the desired number of repetitions, then switch sides.