Sit facing the machine and wedge your knees under the restraint pad. Grip the handle with your palms facing each other.
1. Inhale and pull the handle down until it touches the upper part of your chest. Arch your back and slightly tilt your upper body backward.
2. Exhale as you complete the movement, returning to the starting position and repeat the next repetition.
Notes:
This exercise primarily develops the lats and teres major. If you pinch your scapulae together, you will work the rhomboids, trapezius and posterior deltoids.
Also, each pulldown exercise works the biceps and brachialis and also places emphasis on the brachiordalis.