How to:
Position yourself on your knees in front of an adjustable cable machine with a lat pulldown bar positioned at the high setting. Keeping your shoulders down, grab the bar with an overhand grip at shoulder width with arms fully extended and elbows flared out.
Start the movement like a stiff-arm pull-down then smoothly transition into a rowing movement. While keeping the torso stationary, pull the bar down until it touches your chest and you feel a decent stretch in your lats. Pause for a second, then return to the starting position in a slow and controlled manner.
Tips:
Don’t round your upper back and don’t slouch your shoulders. Make sure to sit tall with your chest up and shoulders back and down all throughout the movement.
Keep your head in a relaxed but fixed position.
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