Lat Pulldown (closed grip)

 

 

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.

  1. 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