Instructions:

1. Adjust the seat height so that your thighs are parallel to the ground and your feet are flat on the floor.
2. Grasp the lat bar with an overhand grip, slightly wider than shoulder-width apart.
3. Sit down and lean back slightly, keeping your chest up and your back straight.
4. Pull the bar down towards your chest, squeezing your shoulder blades together.
5. Pause for a moment at the bottom of the movement, then slowly release the bar back up to the starting position.
6. Repeat for the desired number of repetitions.