Cable Straight Arm Pull-Down
STEP 1. Stand facing the cable machine, either with your feet slightly wider than a shoulder-width or with one leg forward. Adjust the weight stack to a suitable working weight, then take an overhand grip on the straight bar with your hands about a shoulder-width apart. The starting position of the bar should be slightly higher than shoulder level.
STEP 2. Keeping your elbows slightly bent, brace your upper body and pull the bar down until it reaches your upper thighs - keep your arms rigid throughout.
STEP 3. Slowly raise the bar back to shoulder height, keeping the tension on your back muscles constant and maintaining your posture.