Sit down on the lat machine and secure your legs under the brace pads nice and tight. Grab the short bar at each end with an underhand grip (palms should be facing you). Get your back straight and ready yourself for the initial pull. This is your starting position.
Pull the bar down all the way until it passes your chin and try to keep your elbows tucked in as much as you can. Then, release the weight back up to the original starting position but don't fully extended your arms. You should always keep tension in your arms for optimal movement effectiveness.
Finally, repeat the 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 extended your arms completely on the way back up
Don't allow the weight to jerk your arms up on the way back 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 exercise is good for definition workouts because it will give your back muscles more separation and that will add plenty of details to you back which looks impressive - on men or women.
The key to this exercise is to make sure the movement is not rushed. If the movement is rushed the exercise has much less impact and thus your return on energy invested is low. Therefore, go slower on both the upward and downward portions of the movement and you will get the most out of this particular exercise.