Exercise Execution

(1) Standing Straight-Arm Bar / Rope Lat Pulldowns

(start position)

(end position)

(if using ropes, ideally attach two ropes to the one pulley, one for each hand)

• maintain a soft-grip and keep arms straight and rigid (though not locked out)

• begin bent over to at least 45º with a flat (or very slightly arched) back and maximally stretched lats (arms should be a little higher then the level of the head)

• pull down and out keeping the bar / ropes as far away as possible creating a large arc; pivot from the hips (no bending of the legs) bringing them forward at the top

• if using ropes, come back behind body and lock out triceps briefly
• if using a bar, drive hands / bar into thighs at the bottom

• pause ‘very’ briefly upon returning to the stretched position each time and re-contract lats

• focus on ‘shoving’ the shoulders down and hard towards the hips throughout and attempt to sustain a ‘lat spread’

(2) Two-Arm Side Cable Lat Pulldowns

• set cables high

• facing away from the apparatus, grab the handles with an overhand (palms down) grip and stand / sit centrally ‘slightly’ in front

• internally rotate hands while on the descent (so palms end facing behind) aiming to touch index fingers to the hips at the bottom; focus on bringing the elbows as close together as possible (while maintaining ridged arms throughout)

• stay tall and don’t allow shoulders to cave inwards

• on the way back up, rotate back to an overhand grip (ending with slight external rotation is acceptable)

(3) Pullovers (flat / incline / decline)

(Cable / Barbell / Dumbbell)

• keep arms straight / rigid throughout
• depress shoulders first, then pull from the (lower) lat and serratus

• unless using a cable, stop just short of coming up to perpendicular to the ground at the top, otherwise bring the cable as close to the thighs as possible at the extreme of the concentric

(4) High Pulley Lateral Adduction

• Keep scapula retracted throughout
• Elbows and wrists rigid