Things You'll Need:
- Cable cross machine
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Step 1
Grab the lat pull bar slightly wider than shoulder-width apart with an overhand grip.
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Step 2
Place the knees under the pad when seated and place your feet flat on the floor for support.
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Step 3
Straighten your back and contract you abs. Keep your eyes forward and slowly pull the bar down toward the collarbone.
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Step 4
Hold for a split second and contract the lat muscles.
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Step 5
Raise the hands above the head back to the starting position. Repeat this movement slowly.
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Step 1
Stand in front of the cable machine and grip the lat bar, palms facing down, elbows slightly bent, just slightly wider than shoulder-width apart.
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Step 2
Bend your knees slightly and contract the abs to support the lower back.
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Step 3
Exhale, keeping wrists straight and strong. Pull the bar down toward the thighs in an arcing motion. Hold for a second.
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Step 4
Inhale and slowly return the bar to the starting position. Repeat.
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Step 1
Place yourself between two pulleys at a cable cross machine. Hold onto a grip, one in each hand.
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Step 2
Keep one foot back and one foot in front, in a lunge-like position.
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Step 3
Drop onto the back knee. Arms should be stretched out to the sides with the palms facing upwards.
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Step 4
Pull the elbows down and inward toward the rib cage. Hold for a second.
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Step 5
Release the arms back to the starting position. Repeat.
