Instructions:

1. Adjust the cable pulley to a high position and attach a straight bar.
2. Sit facing the cable machine with your feet flat on the ground and your knees slightly bent.
3. Grasp the bar with an overhand grip, slightly wider than shoulder-width apart.
4. Lean back slightly and keep your chest up, maintaining a slight arch in your lower back.
5. Pull the bar down towards your chest, leading with your elbows and squeezing your shoulder blades together.
6. Pause for a moment at the bottom of the movement, then slowly return the bar to the starting position.
7. Repeat for the desired number of repetitions.