* 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 a pronated grip slightly outside of the shoulder width.
* 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 lats fully stretched.
* Repeat for reps