Muscles worked: Lats (side back muscles), biceps, shoulders, traps (upper back)

1. Sit with your thighs under the pads and choose a light weight.

2. Hold the bar with palms facing away, hands slightly wider than shoulders.

3. Pull the bar down to your chest, pause, then return slowly.

4. Repeat 8–12 reps for 2–3 sets, keeping each repetition smooth and controlled.