Stand in a ready position, armís length from the bar of the lat pull down or overhead cable machine. With a slight bend in your knees and hips, pull your shoulders back and create a natural arch in your lower back. Place your hands lightly on the top of the bar, just a little more than shoulder width apart. Begin with your elbows pointed out, slightly bent, and your arms approximately parallel to the floor.
Tighten your lats and begin pulling your arms down and back toward your body. Keep your elbows rotated out and slightly bent, with your wrists neutral and hands relaxed. Pull your arms down and back as far as you can, keeping your shoulder blades down and together. Maintain a natural arch in your lower back. Hold, then slowly let your arms return to their starting position, keeping the lats tense. Repeat.