Attach a narrow handle to a low cable pulley. Sit in front of the machine and grab the handle with both hands. Brace your feet and keep your knees slightly bent.
Lean forward and straighten your arms to stretch your lats completely. Hold this stretched position for a second. Then pull the handle into your stomach and sit up straight. Arch your back and squeeze your back muscles, hold this position for a second to maximize the peak contraction. Repeat.
Tip - you can use different handles and grips to work the back muscles from different angles. (i.e. overhand grip, underhand grip, etc.)
source: www.leehayward.com
