excellent lat builder pulled down and back from a high pulley, seated and
leaning forward
it sits between a cable row and a pulldown. The forward lean reaches your arms
out in front and up, a long stretch on the lats, and the diagonal pull follows
the line of their fibres
the upper back and rear delts help, but the lats lead
Execution
Set the pulley high and sit facing it with your feet braced. Take the handle in
both hands and lean forward from the hips, arms reaching up towards the pulley.
let your arms extend and your shoulders reach towards the pulley into the
stretch
pull the handle down and back to your lower ribs by driving your elbows
towards your hips
keep the forward lean rather than sitting up to finish the rep
let the handle travel back out under control
finish the rep by letting your shoulders reach fully at the stretch
When the weight gets heavy, use body English to cheat it in and own the
negative. Keep going until you can no longer perform the lengthened half of a
rep.