How to do it
Lean forward about 20 degrees from the hips to bias the lats.
- 1
Set the pulley to a high position and attach a straight bar or rope handle.
- 2
Stand facing the cable machine, lean forward slightly, and grab the handle with an overhand grip.
- 3
Keeping your elbows at your sides, push the handle down until your arms are fully extended.
- 4
Slowly return to the starting position, maintaining tension on the lats.
- 5
Repeat for the desired number of repetitions.
Expert tip
Keep your elbows fixed at your sides and focus on using your lats to push the cable down, avoiding movement in the shoulders.
Common mistakes
- ✕Rocking the torso to help drive the weight
- ✕Bending the wrists backward around the handle
- ✕Letting the handle snap back up between reps