8. Wide-grip lat pulldowns
How to do it: Sit down on a cable pulldown machine and attach the wide-grip bar. Using an overhand grip, place your hands slightly wider than shoulder-width. “Lean your torso back at a slight angle and maintain a tall chest as you pull the bar to the top of your pecs,” Krajewski says. “Focus on squeezing your back muscles together as you approach the bottom of the movement.” Resist the urge to lean backward and use your glutes to complete this movement. If that’s the only way you can lower the bar, then switch to a lighter weight.
Prescription: 3-4 sets x 8-12 reps w/ 45-75 sec. rest between sets
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