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This is a compound exercise that builds strength on your lats as well as your biceps, middle back, and shoulders. It is an intermediate-level exercise that requires you to have a good fitness level for execution.

Photo: webmd.com

Do your stretches and warm-ups before doing this exercise. Set the weights on the machine on a level that is enough to give you a workout without causing strain. Place a wide bar attachment on the pulley and sit down on the machine. Position the knee pad so it will rest comfortably on your thighs to hold you down during the workout. Grip the handle with your palms facing forward and placed wider than shoulder’s breadth. Let your arms be fully extended above your head. You must feel the muscles of your lats stretch along with the muscles of your shoulders and lower back. Keep this as your starting position.

Exhale as you bring down the bar with the use of your lats and back muscles in a contracted state. Maintain the tension as you lower the bar until it lightly touches your neck. Keep your upper arms stationary and do not use your body to pull down the handle. Always concentrate the action on your arms and back and never bend at the waist. Hold the contraction and the position for a second. Inhale as you go back to starting position, still maintaining the contraction and countering the pull of the machine.

Repeat with the recommended number of reps and sets. If you have rotator cuff issues, do the exercise by pulling the straight bar to your chest instead of your back.

By Scott Anderson of Get Insanity Workout Site, the webs top site to Get Insanity from Shaun T.