This is a good exercise to finish your back workout with because it works the back without involving the biceps. (This also makes this move one of the few exercises that can be used to pre-exhaust the back.) Don’t worry about using a ton of weight; heavy poundage is not necessary to achieve good results with this exercise. Concentrate on maintaining perfect form and feeling the exercise in your lats.
Performance: Attach a lat pulldown bar to a high pulley cable attachment and take an overhand shoulder-width grip. Stand with your arms outstretched toward the bar, with the bar at shoulder level. Bend your knees slightly and try to keep your bodyweight on your heels. Lean forward slightly and tighten your abdominals. Keeping your elbows slightly bent and wrists locked, contract your lats and push the bar down and in towards your body in an arcing motion. Your torso should not move. Squeeze you lats at the bottom of the movement (the bar should be close to your thighs), then slowly allow the bar to come back to the starting position.
Muscle Emphasis: latissimus dorsi, serratus anterior; secondary stress on abdominals
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