STEP 1. Grasp a single handle that has been attached to a lateral-pulldown machine, palm facing forward, while sitting on the seat with your legs under the thigh pads and your back straight.
STEP 2. Pull the handle downward, straight and slowly, until your elbow touches your side. Refrain from twisting your back or arm during the downward pull.
STEP 3. Return to starting position smoothly in one swift motion.