Grip bar with hands wider than shoulder width (wide grip). Sit in good body alignment (abs tight, chest up, back straight). Keeping back straight, lean back slightly from hips, allowing bar to clear head. Squeeze down (depress) shoulder blades while, in a controlled motion, pull bar down in front of head, drawing elbows down toward sides and keeping forearms in line with resistance (cable/belt). Contract lat muscles fully without compromising form; avoid downward rotation of forearms. While maintaining the controlled motion, return bar to starting position. Do not allow muscles to relax before next repetition.

Primary Muscle Group:  Lats

Other Muscle Groups Worked in This Exercise: Biceps

Breathing: Breath out as you start the exercise movement, and breath in as you move back to the start position.

Grasp handles with palm-in grip (facing each other). Sit in good body alignment (abs tight, chest up, back straight). Keeping back straight, lean back slightly from hips, allowing bar to clear head. Squeeze down (depress) shoulder blades while, in a controlled motion, pull handles down in front of head, drawing elbows down toward sides and keeping forearms in line with resistance (cable/belt). Contract lat muscles fully without compromising form; avoid downward rotation of forearms. While maintaining the controlled motion, return handles to starting position. Do not allow muscles to relax before next repetition.

Sit on seat in good body alignment (abs tight, chest up, back straight) and position chest against pad. Grasp lever handles with an overhand grip. Pull handles back until elbows are behind back and shoulders are pulled back. Return until arms are extended and shoulders are stretched forward. Do not allow muscles to relax before next repetition.