Sit down on the machine and take the weight off the stack, keeping your arms extended. This is the starting position. Keeping your body tight and sitting upright, slowly pull the rope down as far as possible. Pause, and then slowly lower the weight back to the starting position without letting it drop to the stack. Repeat for desired reps.

Stand with a 30-40 degree bend at the hips, with your chest face down. Tighten and engage your core, then pull the rope down, driving your elbows back, until you feel your lats and shoulders engaged.

Stand a couple feet back from the pulley with your feet staggered and take the rope with both hands. Lean forward from the hip, keeping your back straight, with your arms extended up in front of you. This will be your starting position. Keeping your arms straight, extend the shoulder to pull the rope down to your thighs.