1. Sit on the lat pull-down machine and get into a comfortable position with your legs under the support pads.

2. Grab the v-bar with your arms fully extended.

3. Exhale and pull the v-bar down a few inches short of your mid-chest.

4. Squeeze your shoulder blades together for 2 seconds.

5. Inhale and return the handle to the starting position.

6. Repeat.

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