Purpose: To widen the upper back and develop the lower lats.

Execution: Using an overhand grip slightly wider than shoulder width apart, sit on the pulldown machine with your knees hooked under the support; keeping your body in an upright position, pull the bar down to your chest smoothly; hold the peak contraction for a moment before allowing the weight to pull you back to the start position; once you feel a full stretch in the lats, pull down for another rep.