Set the cable pulley to the highest setting, or 1 notch from the top.
Stand back about 3-4 feet from the cable.
Start with your knees slightly bent, your arms slightly bent, and your upper body almost parallel to the floor.
Initiate the movement with your lats by focusing on driving the upper arms/elbows down and back in an arching, pulling over motion until the bar is pulled to your lower stomach, just above your hips. Your arms can bend a bit more than where they were at the starting position (closer to being straight), as long as you still feel your lats working well.
As you pull, your upper body will rise, but not too much. Focus on squeezing back as your elbows come back.
Then control the rope back to the starting position, keeping your arms in a that slightly bent position, and lowering your upper body back towards the ground to get get a good range of motion, and great stretch in your lats.
If you feel this more in your triceps than your back, the weight might be too heavy or you might be turning this into a tricep pushdown (too much bending of the elbow start to finish).
