Set-up: Sit with your thighs secured under the padded support and grasp the overhead handles with a wide grip. Adjust the seat height so your arms are fully extended when reaching up.
Lift: Pull the handles downward in a controlled motion until they reach chest level, keeping your torso upright. Slowly return the handles to the starting position with full control.
Benefits: The primary target of the pulldown is the latissimus dorsi. While the middle back is also involved to a lesser degree in the exercise, the vertical nature of the pull tends to take the muscles of the mid back out of the movement.
