Wide Grip Front Pulldowns for your lats
This strengthens your lats, which are pulling muscles. It improves your ability to lift and pull in general.   Sit on the weight bench. As you pull the bar down, arch your back somewhat, lean back slightly, and look ahead. Pull the bar down and towards yourself - all the way to your upper chest. Concentrate on using your back muscles rather than your arms.   Hook your legs under the weight bench for stability or as shown above, place a barbell across the top of your knees but under your rack's safety pins to keep you on the bench.

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