Attach a rope extension to a lat pull-down machine and set the desired weight on the stack. Adjust the seat so your thighs are secure under the pad. Grasp the rope with a neutral grip, palms facing inward and thumbs back. Now comes the fun part! Breathe out and pull the rope down towards your chest.

Keeping your elbows close to your body, exhale as you pull the rope down until your elbows move behind you. Stick out your chest, squeeze your back muscles, and hold for a count of two. Inhale as you return the rope to the starting position, with your arms and shoulders fully extended upward. Repeat for the prescribed number of repetitions.

Set up for the exercise by attaching a rope extension to a lat pulldown machine, setting the weight you want to use on the stack, and adjusting the knee pad. Grasp the rope with a neutral grip, palms facing inward and thumbs back. Sit down on the machine and take the weight off the stack, keeping your arms extended. This is the starting position.