1- Sit on seat position thighs under pads while grasping the bar with a wide overhand grip; this is your starting position.
2- Bend elbows and pull the bar down towards in front of your chest, with puffing chest and pulling head back slightly.
3- Slowly return the bar up to the starting position until arms are fully extended with shoulders stretched forward, and repeat.
Tips and Advises:
1- Make sure that your back remains stationary though out the exercise and move only arms.
2- Concentrate on the back while performing the exercise, don't let your arms do all the work.
Behind The Neck Pull-down