Instructions:

1. Attach a straight bar to a cable machine at chest height.
2. Kneel down in front of the cable machine and grab the bar with an overhand grip, hands shoulder-width apart.
3. Sit back on your heels, keeping your back straight and your core engaged.
4. Pull the bar towards your upper abdomen, squeezing your shoulder blades together.
5. Pause for a moment at the top of the movement, then slowly release the bar back to the starting position.
6. Repeat for the desired number of repetitions.