Instructions:

1. Adjust the cable pulldown machine so that the seat is at a comfortable height and the knee pad is secured.
2. Sit on the seat with your back straight and your feet flat on the ground.
3. Grasp the cable bar with an overhand grip, slightly wider than shoulder-width apart.
4. Lean back slightly and engage your core.
5. Pull the cable bar down towards your chest, squeezing your shoulder blades together.
6. Pause for a moment at the bottom of the movement, then slowly release the bar back to the starting position.
7. Repeat for the desired number of repetitions.