* Sit on the pull down machine with knee pads adjusted to provide support, preventing your body from being pulled out of position

* Attach the cable handle to the pulldown machine and grip the handle with hands close together.

* As you exhale, pull the handle doew until it touches the upper chest.

* Pause and squeeze the back muscles

* Slowly bring the handle back to the starting position with the arms fully stretched.

* Repeat for reps