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Scapular retractions
- Start at a dead hang with your shoulders fully extended
- Squeeze/pull your shoulder blades downward, engaging your lats
- Relax back down and repeat 10x
Lat pullovers
- Grab a straight bar attachment
- Stand with arms extended, torso bent over
- With arms straight, pull the bar down to your thighs
- Slowly extend back up
Negatives:
- Start at the top of the pull-up position
- Lower yourself as slowly as possible
- Keep your mind-muscle connection on engaging your back and pulling to keep your body weight up longer
Dual Cable Pulldown
- Start with arms fully extended
- Pull the cables down to your sides
- Think about leading with your elbows, not pulling with your hands