Setup
Attach a straight bar to a high cable pulley. Stand facing the machine with feet shoulder-width apart, grab the bar with an overhand grip slightly wider than shoulder-width, and step back slightly with arms extended overhead at about a 30-degree angle from your torso.
How to do it
- Keep your arms completely straight throughout the entire movement with just a slight bend in the elbows
- Pull the bar down in an arc toward your thighs by contracting your lats, not by bending your arms
- Stop when the bar reaches your upper thighs or just below your waist
- Control the bar back up along the same arc path until your arms are overhead again
- Maintain a slight forward lean from the hips and keep your chest up throughout
Watch out for
- ✗Bending the elbows significantly during the movement, which turns this into a tricep pushdown instead of a lat exercise
- ✗Using momentum by rocking the torso excessively rather than keeping a stable upper body position
- ✗Shrugging the shoulders up toward the ears instead of keeping the shoulder blades down and back