Sit down on the lat machine and secure your legs under the brace pads. Grab the short bar with your palms facing out and away from you (overhand grip). Keep your back straight and arms extended and ready yourself for the initial pull. This is your starting position.
Pull the bar down all the way until it is past your chin. Keep your elbows tucked in and back straight. Then, release the weight back up to starting position.
Repeat entire movement for the desired or prescribed number of repetitions.
Perform this exercise in a smooth and fluid motion
Keep your back straight at all times
Don't allow the weight to jerk your arms on the way back up as this may result in shoulder injury; always be in control of the weight
SPECIAL NOTES & LEVEL of DIFFICULTY VARIATIONS
To increase the level of difficulty, slow down the movement or increase the weight.
This is a good exercise for those who are on a definition/toning exercise cycle. It is not the type of exercise one should do if mass-building is the goal. The key to getting the most out of this exercise is to do it without rushing the movement. If it's done with a slower pace, it really does wonders for creating separation lines between muscles on the back and that's something that looks impressive.