Attach a long, straight bar to the cable and position yourself in the machine. Grab the bar with an overhand grip that's just beyond shoulder-width. Sit up straight ad pull your shoulders back. Pull the bar to your abdomen. Pause and then slowly return to the starting position.
Stand inside a cable station facing the weight stack with a stirrup handle attached to a high pulley. Reach up and grab the handle as you adopt a staggered stance with your opposite leg one full stride behind the other. With your lead nee slightly bent and torso held straight, draw your elbow back until it passes your torso. Pause and then return the weight to the starting position. Keeping your elbow in close to your body will involve the lats more, while performing the exercise with your elbow out away from your body will recruit the scapular retractors more.