This is a great exercise for lats, and you'll even get some chest work.
- Place a bench in front of a low cable setup. You can use a rope attachment or a short bar.
- The key is to use a very wide arc as you pull the bar or rope over your body. Push the bar away from you.
- Pause at the bottom portion of the movement and squeeze the lats hard.
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Nail your quads with this exercise. Be sure to pause 1-2 seconds on the box.