Stand facing a cable machine with a straight bar or rope attachment set at the highest pulley position.
Grip the bar with an overhand grip at shoulder-width and step back slightly.
With your arms nearly straight and a slight bend in your elbows, lean your torso forward about 30 degrees.
Pull the bar down in an arc toward your thighs by engaging your lats, keeping your arms nearly locked.
Squeeze your lats hard at the bottom when the bar reaches your upper thighs.
Slowly return the bar to the starting position, feeling the stretch in your lats at the top.
| Level | Sets & Reps | Goal Focus |
|---|---|---|
| Beginner | 3 sets of 12-15 reps | Form mastery, neural adaptation |
| Intermediate | 4 sets of 10-12 reps | Hypertrophy, moderate loading |
| Advanced | 4 sets of 8-10 reps | Strength, high intensity/volume |