STARTING POSITION:
Sit down on a pull-down machine with a bar attached to the top pulley. Lock the lap pad just above the knees. Select the appropriate resistance in the weight stack. Grab the bar using a supinated grip wider than shoulder width apart. Contract your pelvic floor and core while keeping your chest up. Move your torso back around 15º from the vertical line.
MOVEMENT:
Retract your shoulder blades rising your chest up. Contracting your back muscles, pull the bar down until your chin is above the bar while you exhale. Return to the starting position with a smooth movement while you inhale, preventing moving weights from touching the rest of the stack.
TIPS: Make sure your shoulders are far from the ears when you perform the descent to the bar.