A post shared by Nate Harvey (@nateharvey2600) on

This movement is performed the same as any other pulldown except in this variation the bar is going to help us flare our elbows. The way the handles are angled puts your hands at an angle that promotes elbow flare. This stretches the upper back a little more and lets us get a little more stimulation at the base of the scapula.

Keep the elbows higher than a normal pulldown.

Initiate the pull by pulling your shoulder blades down and together.

Let your shoulder blades spread apart and stretch when your arms straighten.

This is usually done on dynamic lower body days because it is a less taxing movement. The vertical pulling of the machine also helps traction the spine after speed squats and speed pulls.