Sit on a flat bench under a pulldown machine/cable system. Place your feet flat on the floor while holding on to a straight bar. Grab the bar with a wide overhand grip and lean back slightly. As you exhale, pull the bar towards the chest and somewhat arch the back. When the bar reaches the chest, pause for a moment and inhale as you return the bar to starting position, following the same pattern. Do not sit up straight and do not rock as you bring the bar to the chest.