Attach a medium wide bar at your shoulder-level on the pulley of the pulldown machine. Grab the bar with an overhand grip with your palms facing downward, and make sure your grip is wider than your shoulder width. Take a few steps back and make sure your feet are shoulder-width apart for balance. Slightly bend at the waist so that your torso is leaning forward. Keep your arms fully extended so that they are parallel to the ground. Your arms can have a slight bend at the elbow.
Pull the bar down while keeping your arms straight. Continue pulling down until your hands are beside your thighs; you should feel a contraction in your Lats.
Reverse this moment while keeping your arms fully straight.
Perform 3 sets, 10 to 12 reps. Resting approximately 30 to 40 seconds between sets.
