The Hammer Strength unilateral supinated-grip pulldown is one of my favorite machines. It's nearly impossible to duplicate with free weights what this machine can do.
Several training methods work great on this machine, like maximum tension alternating pulls (hold one side isometrically in the contracted position at the bottom while the other side is moving). It also works great with bands for added accommodating resistance.
related posts
Tip: 6 Unconventional Triceps Builders
It's time to do something besides rope pushdowns for your direct triceps work. Bet you haven't tried all of these.
Tip: Hit Your Abs in a Whole New Way
Warning: This abdominal-focused tri-set will leave you sore as hell. Do it anyway. Here's how.
Tip: The Fighter's Lunge
Step back with one leg. As you come back up, lift the dumbbell with the thigh: flex your hip and raise your knee just above a 90-degree angle with the floor.
The Case Against Trap Training
Your traps are puny, and it's probably because you train them directly with shrugs. Here's a better way build your yoke.