Grasp the handles and place your feet against the stop bar at the end of the machine seat toward the pulley, and sit down on the seat. Your legs should be slightly bent throughout the set to keep stress off the lower back. Straighten your arms completely and lean toward the pulley to completely stretch the lats. Sit erect and pull the handle toward your lower ribcage, being sure to keep your elbows in close to your sides. As the handles touch your lower ribcage, retract your back to fully contract the lats. Slowly reverse the movement and return to the starting position.

(Primary muscles: latissimus dorsi, trapezius, rhomboids, biceps and forearm flexor muscles)

Shaun Karp is a certified personal trainer in Vancouver. For further information call his office at 604-420-7800.