Illustrations: Everkinetic (Greg Priday), CC BY-SA 4.0 · cropped, resized & combined
Lats
Grip the bar with palms facing you at shoulder width and lock your thighs under the pads.
Sit tall with your chest up and a slight lean back.
Straighten the arms fully, then start the pull by pressing the shoulders down.
Pull the bar to your upper chest with the elbows tracking tight to your sides.
Squeeze the lats for a second as the bar nears your chest, then return slowly over 3 seconds.
Gripping too narrow so the wrists end up bent and uncomfortable.
Letting the biceps take over and the elbows drift in front of the torso.
Leaning back so far the movement becomes a seated row.
Never straightening the arms at the top.
Many lifters feel strongest here, so it works well as the main back movement on a lighter pull day.
If your elbows get sore, switch to a neutral grip.
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