Hold a cable bar attachment overhead with a wide grip. Keeping the trunk braced and back in its neutral position, pull the bar to the collarbones or upper chest, squeezing the shoulder blades down and back, then return to the extended position under control.
 
Purpose
The lat pulldown builds most of the back and pulling musculature such as the lats, traps, posterior delts, biceps and forearms. It can be a substitute for pull-ups for athletes who either aren’t capable of them, or not capable of doing the rep numbers desired. It can also be used in addition to pull-ups for more volume training, or to allow many variations in grip, position and motion that are either impossible or too difficult to replicate with a pull-up. The wide grip naturally encourages the elbows to move out to the sides more and avoid the shoulders rolling forward.
 
Programming
Generally sets of 8-15 are appropriate.