Bent Over Lat Pulldowns
Muscle Group: Back
This exercise is performed on a high pulley. Stand back far enough from the high pulley to raise the weight stack. Grab a bar or a rope with a closer than shoulder width apart grip, palms facing down. Now bend slightly forward at the waist about 45 degrees, keeping your back straight, head up and feet a bit wider than shoulder-width apart and knees slightly bent.
With your arms extended out in front of you pull the bar straight down, keeping your elbows locked until the bar nearly touches your knees. Pause and flex for a peak contraction and then slowly return the bar to the starting position – under control.