Set up the incline bench about a foot away from the cable apparatus and sit down facing the weight stack. The bench should be at a 45 degree angle. Use a short straight bar handle and grab at shoulder width with your palms facing down. Hold out your arms straight and get ready for the initial pull. This is your starting position.
Pull the weight in towards the bench right onto the center of it as if you were pulling it into your mid-stomach area. Then, release the weight back towards the starting position.
Repeat entire movement for the desired or prescribed number of repetitions.
DO
DON'T
Perform this exercise in a smooth and fluid motion
Keep your elbows tucked in; don't spread them out too much
Don't extended your arms completely on the downward portion of the movement; keep some tension in them
SPECIAL NOTES & LEVEL of DIFFICULTY VARIATIONS
To increase the level of difficulty, slow down the movement or simply select a heavier weight on the weight stack.
This is a great exercise for shaping your lats. It's not for building mass. Thus, if your goal is to pack slabs of muscle onto your lats you should do exercises that involve the use of barbells and dumbbells.
One pre-requisite for executing this movement correctly is to set up the bench properly. This means placing it at the right distance from the weight stack in front. Ideally you want the bench back far enough so that when your arms are fully extended there is still at least a foot of space remaining between your palms and weight stack.
