STRAIGHT ARM PULLDOWN

Anchor the band to a high point just above your head. Grasp the ends of the band and step back a foot or two. Begin with your arms extended but not locked out and your hands at around head level. Keeping your arms extended, contract your back muscles to pull your hands down and toward you until your hands pass your thighs. Hold the contract for a count, then slowly return to the start position.

Attach the band to the top of a doorway or a high area placing both hands on the handles of the band, stand facing the door with your arms vertically above you, pull the handles down towards your waist keeping your arms straight and your body steady so as not to use momentum.

Lay facing away from the cable. Take a bar and attach it to the cable. Start out with your arms completely straight and above the head. Simply pull the cable straight down towards your hips squeezing the lats. Come back up overhead and stretch the lats and repeat for reps

Stand facing a cable stack with a D-handle attached to the high pulley. Grasp the handle with one hand and step back a foot or two so the weight doesn't rest on the stack. Begin with your arm extended but not locked out, the handle at around head level and a slight bend in your waist. Keeping your arm extended, contract your back muscles to pull the handle down and toward you until it touches your thighs or goes slightly past it. Hold the contract for a count, then slowly return to the start position.

START: Stand about a foot or two away from a high cable pulley so that your right arm is lined up with the pulley. Your feet should be shoulder-width apart and your knees slightly bent. Grab a single-handle D-grip with an overhand grip or a rope handle with a neutral grip. Your arm should be extended straight out in front of you, forming about a 45 degree angle to the floor. Pull your arm down to bring the handle to the side of your thigh while keeping your arm straight with a slight bend in your elbow. Hold the contraction for a second before slowly returning the bar back to the start position. Perform the desired number of reps and repeat on the left side.

Instructions

START: Stand behind the bench of a lat pulldown apparatus with your feet shoulder-width apart and knees slightly bent. Grab the lat bar with an overhand grip and your arms shoulder-width apart. In this position your arms should be extended straight out in front of you, forming about a 45 degree angle to the floor. MOVE: Pull your arms down to bring the bar to your upper thighs while keeping your arms straight with a slight bend in your elbows. Squeeze your lats hard in this position and slowly return the bar back to the start position.

Grab a long bar placing both hands on the end of each side, stand facing the machine with your arms vertically above you, pull the bar down towards your waist keeping your arms straight and your body steady so as not to use momentum.

Attach the band to the top of a doorway or a high area placing both hands on the handles of the band, stand facing the door with your arms vertically above you, pull the handle of one side down towards your waist keeping your arm straight and your body steady so as not to use momentum, slowly return to the start of the exercise.

Attach the band to the top of a doorway or a high area placing both hands on the handles of the band, stand facing the door with your arms vertically above you, pull the handle of one side down towards your waist keeping your arm straight and your body steady so as not to use momentum, slowly return to the start and alternate using the other arm.