Reach up, grab the handle with one hand, sit down, and secure your thighs underneath the pad. With your arm straight, bring your shoulders back, engage your abs, and take a breath. Pull down and in until you feel a strong contraction in your back. Your elbows should be in line with your torso and shouldn’t go behind your body.

The straight arm pulldown can be performed unilaterally and to the side as well. Set up a resistance band or pulley system with the handle at shoulder height. Keeping your arm straight, extend your arm out to the side and contract your lat the pull the handle down to your thigh.