Instructions:

1. Adjust the cable machine so that the pulldown bar is at a height above your head.
2. Sit down on the seat and grab the pulldown bar with an underhand grip, hands slightly wider than shoulder-width apart.
3. Keep your back straight and lean back slightly.
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.