1 - Set the cable pulley to the lowest position and attach a parallel bar or V-bar handle to the pulley.
2 - Sit on the edge of the bench with your feet flat on the foot rest, hip-width apart, and your knees bent at a 90-degree angle. Engage your core and maintain a neutral spine throughout the exercise.
3 - Hold the parallel bar attachment with both hands, palms facing each other. Your grip should be slightly wider than shoulder-width.
4 - Let the cable pull your arms forward while maintaining a slight bend in the elbows, so you feel a stretch in your upper back muscles.
5 - Inhale and brace your core. As you exhale, pull the handle towards your chest by squeezing your shoulder blades together and driving your elbows back. Keep your elbows parallel to the floor and close to your body throughout the movement.
6 - Once the handle is close to your chest and you've reached full contraction, pause for a moment. Then, slowly extend your arms back to the starting position, allowing the cable to provide resistance.
