Getting started: Use a wide grip on this exercise. This is a midrange exercise and should be done prior to low pulley rows or T-bar rows. Your grip should be overhand and a bit wider than your shoulder's width. Make sure that the lat pull machine you are using has an adjustable brace for locking your legs down. You need to be firmly planted. If you are not then you are likely to get pulled out of your seat. Your back should be straight.

Instructions: At the top of the position your arms should be straight (but elbows not fully locked) and your back in a full stretch. When you pull the weight down, exhale, and touch the bar to the base of your neck (C7 vertebrae for those who want to be real specific). Hold it for a second and then slowly release it (inhaling as you do) to a full extended position.

Don't rock or jolt the weight. Use slow, deliberate control.