Setup
Sit facing a lat pulldown bar, grasp bar with palms facing forward at or slightly closer than shoulder width apart. Squeeze your shoulder blades together and down to shrug your shoulders slight down
Movement
Pull the bar down to about chin level in front of you by driving the elbows down, return to start position
Tip
Use shoulder blade squeeze to initiate the arm movement down
Keep shoulder blades squeezed together and down when you return to start position to not let your shoulder hike up.
- Upper Body: Seated Cable Row
Setup
Seated in front of a cable row machine, sitting straight up or slightly reclined, grab cable and engage your abs, arms almost straight
Movement
Squeeze your shoulder blades together to initiate the movement bending the elbows and driving them back towards the sides of your body, return to start
Tip
Try to keep your trunk still during the movement, do not move your trunk backwards to use momentum to complete the movement
Slowly release your shoulder blade squeeze as you return to the start position