Instructions

Attach a single handle to a high cable machine. Take a half-kneeling position with the knee of the working arm on the ground. Hold the handle on the working side, allowing the shoulder to stretch. Pulldown the handle by driving the elbow down to the ribcage squeezing your back/lat muscles and keeping the handle close to your body. Control the weight back up and repeat for the programmed amount of repetitions. Then repeat on the other side.