• Setting: Cable at the top, straight bar attached / Feet shoulder-width apart, knees slightly bent for stability • Grip: Thumbless (excluding the thumb) → Reduce forearm involvement and focus on the lats • Posture: Chest slightly out, upper body at a 10-15° angle forward, waist fixed • Movement: - At the start, arms almost straight, bar positioned next to the ears - When pulling down, do not bend the elbows and move in a straight line to the side of the thighs - At the end point, feel the lower lats "squeeze" for 1 second - Slowly control back to the starting position (no bouncing) - Do not arch the back, do not shrug the shoulders - Prioritize the stimulus over the weight (RPE 7-8 is appropriate)