[Settings] • Connect a straight bar to the top of the cable machine • Lean the upper body slightly forward and bend the knees slightly for stability • Keep the arms almost straight (a slight bend is allowed), and open the chest [Method] 1. While keeping the arms straight, pull the bar down to the front of the thighs with the feeling of pulling with the lats 2. Keep the wrists and elbows fixed, and think of only moving the back and shoulders (lats) 3. Pause for 1 second at the bottom and feel a strong contraction in the lats 4. Slowly return to the starting position while stretching the lats [Precautions] • Do not bend the elbows and pull with the biceps (this breaks the isolation of the lats) • Do not arch the back or use momentum to lower the weight • Do not be greedy with the weight; prioritize the feeling of contraction and relaxation in the lats • Lower the bar only until it touches the thighs, and do not push it lower • 3 sets of 12–15 reps, with 60 seconds of rest • Since this is an isolation exercise, focus on using a light weight to concentrate the stimulus