Sit on a bench facing an adjustable cable machine with a straight-bar attachment positioned at the high setting. Fully extend your arms upward to grab the bar, your hands three to five inches apart and both palms facing your body.
Keeping your shoulders down and back, maintain a slight arch in your back and pull the bar down until it touches your chest. Pause, then slowly return the bar to the starting position.
Tip: Concentrate on squeezing the back muscles once you reach the full contracted position. The upper torso should remain stationary (only the arms should move). The forearms should do no other work except for holding the bar; therefore do not try to pull the bar down using the forearms.
