The move: A straight arm pull down with the arms held at the sides.

Works on: Latissimus and rhomboid strength. Shoulder-blade stability.

Level: Intermediate.

Precautions: Do not perform this exercise if you have shoulder pain, particularly if you have a history of impingement syndrome.

Set up: Kneel on both knees, or sit on a low bench with the right side facing a high pulley. Use a rope for the connection to the cable and grasp it so the thumb is pointed up, palm facing forward. The elbow stays straight. The opposite hand can rest on the waist.

Steps: Keep the torso upright and rigid, eyes and head level. Initiate the pull by squeezing the shoulder blades down and back before any shoulder motion occurs. Hold the shoulder blade in this terminal position and then pull the hand down toward the lateral (outside) thigh as if you were going to stab yourself with the end of the rope sticking out at your pinky finger. Hold for a two-count, then slowly return and repeat. Repeat the moves with the other side.

Repetitions: Three sets of 15-20.

Options: This exercise can be simulated with an exercise band.

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