SETUP: Take a wider-than-shoulder-width, overhand-grip on the bar (I like to aim for slightly wider than the bend of the bar). Puff your chest up, drawing your shoulders back to switch on your lats before your lift.
REP: Pull the bar down by drawing your elbows down & back. Focusing on your ELBOWS moving down will ensure that your LATS are the primary drivers of movement, not your biceps.
TIP: For these PAUSE REPS we are focusing on the bottom half of the rep, where tension is at its greatest. Keep your shape and fight against it!