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  • Cable Bent Over Bar Pullover

    You can use any attachment. Cable should be set all the way to the top of the machine.
    Grab your attachment and walk a few steps back. Push your butt back to where you are leaning forward somewhat.
    Initiate the movement with your shoulders and not your elbows. Imagine trying to pull the attachment through your thighs at the bottom.

  • Cable Pull In

    Use a handle attachment set all the way to the top of the cable crossover machine.
    Walk a few steps away from the cable machine. Face your body sideways.
    Face your palm up toward the ceiling. Then pull your elbow in toward your rib cage.

  • Cable Lat Prayer

    You can use any attachment. Cable should be set all the way to the top of the machine.
    Grab your attachment and walk a few steps back. Push your butt back to where you are leaning forward. Your ears should be between your arms.
    Initiate the movement with your shoulders and not your elbows. As you flex at the shoulder joint push your hips forward until your hips meet the attachment.

  • Cable Bar Kneeling Lat Prayer

    Kneel facing the cable, holding the bar overhead with straight arms.
    Hinge forward slightly while keeping your core braced.
    Pull the bar toward your thighs without bending your elbows.
    Slowly return the bar overhead until your lats are fully stretched.
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