Wee G

Hard to describe but bear with me...

Use a close / medium grip, neutral (palms facing) handle, shaped like this... /\ , or better yet a rope handle.

Sit facing towards the machine, so you will be pulling the hanle to your chest.

Starting at the top, let your head head fall forward a little and lean forward a little.

Let the handle life and seperate your shoulder blades...imaging you're trying to get the handle / hour hands as close to the ceiling as possible. You should feel a decent stretch in your lats. If using a rope handle let it rotate your fists so your palms face the machine.

Now, without bending your elbows, flex your shoulder blades down and back whilst allowing your head to move back and chest to begin moving up...ie start contracting your lats.

Push your sternum up high and forward, head back, and think of pulling your elbows down and back so they move in an arc in to your sides....if your body wasnt in the way your elbows would eventually touch one another. If using a rope handle your fists will move away from one another as the handle comes towards you. Pull from the elbows, not the hands. The hands are just hooks, drive your ELBOWS back and down.

Squeeze your elbows down and back more at the bottom. You should be able to feel your lats contract, possibly cramp a little.

Reverse the movement, allowing head to move forward again, sternum to go back down and lats to get stretched again.

Cheers,

G