Illustrations: Everkinetic (Greg Priday), CC BY-SA 4.0 · cropped, resized & combined
Lats
Attach a V-handle or narrow bar and lock your thighs under the pads.
Grip with palms facing each other and sit tall with an open chest.
Let the arms straighten fully and the shoulders rise slightly at the top.
Press the shoulders down, then pull the handle to your upper chest with the elbows tracking close to your sides.
Hold for a second, squeeze the lats, then let it rise slowly to full extension.
Pulling the handle to your stomach while leaning way back.
Keeping the shoulders shrugged the whole set so the traps do the work.
Cutting the top of the range because the weight is too heavy.
Jerking the first part of the pull with the lower back.
The close neutral grip gives the lats the longest range, so use it for higher-rep volume work.
If your biceps fatigue first, switch to a wider grip to shift the work to the back.
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