Position the seat at a back pull down pulley
station. Place a wide lat bar on the pulley. Sit down and grab
the bar with an overhand grip, with your arm width as wide as
possible and elbows flared out. Have the seat positioned so that
your arms are almost fully extended, but with a slight bend at the
elbows. Inhale.
Pull down the bar towards the top of your chest,
being careful not to hit your chin. While doing this pull your
shoulder blades together. Imagine pulling down your elbows
straight to your sides. Stick your chest out, while pulling
your elbows past your back as far as possible, creating a very
slight arch in your back. At the bottom, pause, squeeze your lat
muscles and exhale. Return to start. Repeat for reps.
