Upper and Middle Back and Side of Upper Arm
Start with your legs positioned snugly under the knee pads of a pull down machine. Your feet should be flat on the floor. Grasp the wide bar firmly with an overhand grip with hands equidistant apart, thumbs around bar. Your hands should be almost twice your shoulder width apart. Pull the bar down to the top of your chest, arching your back slightly bringing your chest up. Focus on keeping your elbows directly below the bar. Pause briefly with the bar in position right on top of your collarbone. Slowly raise the bar back to the starting position. Breath out on the pulling phase and in on the return phase.
Perform one set of 10 - 15 reps
Back slightly arched backward, Head to horizon and Abs tight.