This exercise works the back well and the triceps muscles assist with the movement. The exercise should not be performed using heavy weights as doing so will compromise its effectiveness.

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. 

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.

3 Slowly raise the bar back to shoulder height, keeping the tension on your back muscles constant and maintaining your posture.