VIDEO DEMO:

EXERCISE INSTRUCTIONS:

1. SETUP: Attach a straight-bar or an EZ-bar to a high pulley. Take an overhand grip with your hands placed shoulder-width apart. You can stand dead on or use a split-stance, whichever you prefer. Before you perform the rep, remember to keep your chest up & shoulders pinned back.
2. REP: Push your hands into the bar as you drive it down towards your thighs, squeezing your lats at the end of the rep before controlling the upward phase, too. Notice how I lean into the exercise a little at the start of each rep? By creating a hip hinge, I’ll take my lats through a fuller range of motion and feel the exercise much more.
3. TIP: Keep a slight bend at the elbow, but don’t allow this to turn into a Triceps Pushdown. Your triceps are next door to the muscle we are trying to work here, so they’ll try to take over.

MUSCLES WORKED BY THIS EXERCISE:

• Back (Lats)
• Arms (Forearms, Triceps)

ALTERNATIVE EXERCISES:

• Single-arm Seated Cable Row
• DB Pullover
• Bent-over Barbell Row