Attach a straight bar to the high pulley of a cable machine. Kneel facing the machine with feet hip-width apart, grip the bar overhand slightly wider than shoulders, and lean forward at hips to extend arms overhead with slight elbow bend.

1. Engage core and retract shoulder blades.
2. Pull the bar down in an arcing motion toward your thighs using lats.
3. Squeeze lats at the bottom and pause briefly.
4. Slowly return the bar to the starting position overhead.
5. Maintain slight elbow bend throughout.
6. Control the eccentric phase fully.